Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Sweetened Dried Cranberries

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Sweetened Dried Cranberries	0%	3%	97%

Macro Nutrients

	Tomatoes in Juice with Salt	Sweetened Dried Cranberries	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	5.1% 4.94g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	4.24% 0.72g	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	289% 376g	130g per day for Men 19-50 years
Sugars	16% 11.6g	454% 329g	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	169% 122g	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	% 135g	g per day for Men 19-50 years
Sucrose	% 0g	% 71.7g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	63.3% 24g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	1.38% 0.77g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Sweetened Dried Cranberries	Recommended Dietary Allowance
Vitamin A	10% 91μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	4.9% 0.059mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	13.3% 0.17mg	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	0% 0μg	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	1% 0.91mg	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	63.5% 9.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	28.7% 34.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Sweetened Dried Cranberries	Recommended Dietary Allowance
Calcium	15% 150mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	31.8% 0.29mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	35.5% 0.82mg	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	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	4.12% 0.45mg	11mg per day for Men 19-50 years
Water	11.6% 430g	1.94% 71.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Sweetened Dried Cranberries per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes in Juice with Salt versus 1 lb of Sweetened Dried Cranberries 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 Sweetened Dried Cranberries:

• 1 pound of Tomatoes in Juice with Salt has 10 times more Vitamin A, 44.2 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin B9 and 63 times more Vitamin C than Sweetened Dried Cranberries.
• While 1 lb of Sweetened Dried Cranberries contains 3.6 times more Vitamin E and 2.9 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Sweetened Dried Cranberries have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sweetened Dried Cranberries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Sweetened Dried Cranberries:

• 1 pound of Tomatoes in Juice with Salt has 3.7 times more Calcium, 1.5 times more Iron, 2.5 times more Magnesium, 2.1 times more Phosphorus, 3.9 times more Potassium, 23 times more Sodium and 6 times more Water than Sweetened Dried Cranberries.
• While 1 lb of Sweetened Dried Cranberries contains 2.6 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Sweetened Dried Cranberries contain similar levels of Copper per one pound.
• 1 pound of Sweetened Dried Cranberries lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sweetened Dried Cranberries lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Sweetened Dried Cranberries contains 19.3 times more Energy, 23.9 times more Carbohydrate, 28.5 times more Sugars, 20.6 times more Fructose and 2.8 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sweetened Dried Cranberries provide inadequate amounts of Omega 3, Omega 6 and Protein in one pound.