Comparing Nutrients in 300 calories Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY VS Stewed Canned Tomatoes

Weight per 300 calories

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 1154g
• Stewed Canned Tomatoes: 1154g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.036% 0.012g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	NA	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.2% 66.6g	55% 71.4g	130g per day for Men 19-50 years
Sugars	80% 58g	56% 40.6g	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	46% 33.5g	30% 21.7g	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	% 19.6g	% 19g	g per day for Men 19-50 years
Sucrose	% 2.3g	% 0.23g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	15% 8.42g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.3% 11.5μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	15% 0.2mg	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	NA	14.4% 57.7μg	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	422% 380mg	101% 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	0% 0mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.96% 1.15μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.6% 46mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	144% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	5.77% 0.46mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	8.24% 34.6mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	29.6% 0.68mg	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	6.6% 46mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	1.54% 23mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	29.3% 1082g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Stewed Canned Tomatoes:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 4.2 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Vitamin A, more Vitamin B1, more Vitamin B2, 27.5 times more Vitamin B3, more Vitamin B6, more Vitamin E and 24 times more Vitamin K than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 8.5 times more Calcium, 12.4 times more Copper, 33.3 times more Iron, 4 times more Magnesium, 1.9 times more Manganese, 5 times more Phosphorus, 4.4 times more Potassium, more Selenium, 110.5 times more Sodium and 8.5 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 1.4 times more Sugars and 1.5 times more Fructose than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Fiber than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.