Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Raw Dried Figs

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Raw Dried Figs	5%	3%	92%

Macro Nutrients

	Tomatoes in Juice with Salt	Raw Dried Figs	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	39% 1129kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	9.2% 1.56g	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	223% 290g	130g per day for Men 19-50 years
Sugars	16% 11.6g	300% 217g	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	143% 104g	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	% 112g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	117% 44.5g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Raw Dried Figs	Recommended Dietary Allowance
Vitamin A	10% 91μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	37% 0.48mg	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	10.2% 41μg	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	6.05% 5.44mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	59% 70.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Raw Dried Figs	Recommended Dietary Allowance
Calcium	15% 150mg	73.5% 735mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	145% 1.3mg	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	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	101% 2.3mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	91% 3084mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	11.6% 430g	3.7% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Raw Dried Figs per 1 lb

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

• 1 pound of Tomatoes in Juice with Salt has more Vitamin A, 6.8 times more Vitamin B1, 10.5 times more Vitamin C and 1.7 times more Vitamin E than Raw Dried Figs.
• While 1 lb of Raw Dried Figs contains 1.5 times more Vitamin B2, 3.7 times more Vitamin B5 and 6 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Raw Dried Figs provide similar amounts of Vitamin B3 and Vitamin B6 per one pound.
• 1 pound of Raw Dried Figs have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Dried Figs have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes in Juice with Salt vs Raw Dried Figs:

• 1 pound of Tomatoes in Juice with Salt has 11.5 times more Sodium and 3.2 times more Water than Raw Dried Figs.
• While 1 lb of Raw Dried Figs contains 4.9 times more Calcium, 5.5 times more Copper, 3.6 times more Iron, 6.8 times more Magnesium, 7.5 times more Manganese, 3.9 times more Phosphorus, 3.6 times more Potassium and 4.6 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
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Dried Figs lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Dried Figs contains 15.6 times more Energy, 3.6 times more Omega 6, 18.4 times more Carbohydrate, 18.8 times more Sugars, 17.5 times more Fructose, 5.2 times more Fiber and 4.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Dried Figs provide inadequate amounts of Omega 3 in one pound.