Comparing Nutrients in 1 pound Tomatoes in Juice with Salt VS Mulberries

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Mulberries	12%	7%	81%

Macro Nutrients

	Tomatoes in Juice with Salt	Mulberries	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	5.5% 0.93g	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	34% 44.5g	130g per day for Men 19-50 years
Sugars	16% 11.6g	50.7% 36.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Mulberries	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	35.2% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	17.6% 2.8mg	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	17.4% 0.23mg	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	6.8% 27.2μg	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	183% 165mg	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	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Mulberries	Recommended Dietary Allowance
Calcium	15% 150mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	30.2% 0.27mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	NA	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	26% 880mg	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	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10.7% 398g	3700g per day for Men 19-50 years

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

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

• 1 pound of Tomatoes in Juice with Salt has 20 times more Vitamin A, 19.8 times more Vitamin B1, 2.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Mulberries.
• While 1 lb of Raw Mulberries contains 1.8 times more Vitamin B2, 2.9 times more Vitamin C, 1.5 times more Vitamin E and 3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Mulberries provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Mulberries have insufficient amounts of Vitamin A and Vitamin B9
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Mulberries have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Tomatoes in Juice with Salt has 11.5 times more Sodium than Mulberries.
• While 1 lb of Raw Mulberries contains 3.2 times more Iron, 1.8 times more Magnesium and 2.2 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Mulberries contain similar levels of Calcium, Copper, Potassium and Water per one pound.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Mulberries lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Mulberries contains 2.8 times more Carbohydrate, 3.2 times more Sugars and 1.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Mulberries offer comparable quantities of Fiber per one pound.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Mulberries provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.