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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Okra	20%	4%	76%

Macro Nutrients

	Tomatoes in Juice with Salt	Okra	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.37% 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	0.69% 0.12g	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	26% 33.8g	130g per day for Men 19-50 years
Sugars	16% 11.6g	9.26% 6.7g	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	3.57% 2.6g	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	% 1.45g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.72g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	38% 14.5g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Okra	Recommended Dietary Allowance
Vitamin A	10% 91μg	18% 163μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	22.2% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	75% 0.98mg	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	68% 272μg	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	116% 104mg	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	8.16% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	118% 142μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Okra	Recommended Dietary Allowance
Calcium	15% 150mg	37% 372mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	55% 0.49mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	61.6% 259mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	155% 3.57mg	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	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	24% 2.63mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11% 406g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.9 times more Vitamin B1 and 2.2 times more Vitamin E than Raw Okra.
• While Raw Okra contains 1.8 times more Vitamin A, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 7.5 times more Vitamin B9, 1.8 times more Vitamin C and 12 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Okra have similar amounts of Vitamin B2 per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 16.4 times more Sodium than Raw Okra.
• While Raw Okra contains 2.5 times more Calcium, 2.1 times more Copper, 5.7 times more Magnesium, 11.6 times more Manganese, 3.6 times more Phosphorus, 1.6 times more Potassium and 4.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Okra have similar amounts of Iron, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.7 times more Sugars and 2.3 times more Fructose than Raw Okra.
• While Raw Okra contains 2.1 times more Energy, 2.1 times more Carbohydrate, 1.7 times more Fiber and 2.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.