Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Florida Avocados

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Florida Avocados	7%	69%	24%

Macro Nutrients

	Tomatoes in Juice with Salt	Florida Avocados	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	47% 45.6g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	27.8% 8.9g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	27.2% 0.44g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	42% 7.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	27.3% 35.5g	130g per day for Men 19-50 years
Sugars	16% 11.6g	15% 11g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.2% 5.94g	1.56% 1.13g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.62g	% 9.84g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	67% 25.4g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Florida Avocados	Recommended Dietary Allowance
Vitamin A	10% 91μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	84.5% 4.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	39.7% 159μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	87.7% 79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Florida Avocados	Recommended Dietary Allowance
Calcium	15% 150mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	157% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	32.3% 2.6mg	9.64% 0.77mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	18.7% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11% 77mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.6% 430g	9.66% 357g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Florida Avocados per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Florida Avocados to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes in Juice with Salt vs Florida Avocados:

• 1 pound of Tomatoes in Juice with Salt has 2.9 times more Vitamin A, 27.4 times more Vitamin B1 and 1.4 times more Vitamin B6 than Florida Avocados.
• While 1 lb of Raw Florida Avocados contains 8 times more Vitamin B5, 4.4 times more Vitamin B9, 1.4 times more Vitamin C and 4.5 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Florida Avocados provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Florida Avocados have insufficient amounts of Vitamin A and Vitamin B1
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Florida Avocados have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Florida Avocados:

• 1 pound of Tomatoes in Juice with Salt has 3.3 times more Calcium, 3.4 times more Iron, 57.5 times more Sodium and 1.2 times more Water than Florida Avocados.
• While 1 lb of Raw Florida Avocados contains 6 times more Copper, 2.4 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium and 3.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• 1 pound of Florida Avocados lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Florida Avocados contains 7.5 times more Energy, 40.2 times more Fat, 57.6 times more Saturated Fat, 24 times more Omega 3, 16.3 times more Omega 6, 2.3 times more Carbohydrate, 2.9 times more Fiber and 2.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Florida Avocados offer comparable quantities of Sugars per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein