Comparing Nutrients in 300 calories Lemon juice from concentrate, bottled, REAL LEMON VS Tomatoes

Weight per 300 calories

• Lemon juice from concentrate, bottled, REAL LEMON: 1765g
• Tomatoes: 1667g

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

Which food has more nutrients per 300 calories - Lemon juice from concentrate, bottled, REAL LEMON or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Lemon juice from concentrate, bottled, REAL LEMON	7%	3%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Lemon juice from concentrate, bottled, REAL LEMON	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.24g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	6.6% 0.11g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	50% 65g	130g per day for Men 19-50 years
Sugars	38.7% 28g	60.5% 44g	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	17.3% 12.5g	31.5% 23g	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	% 15.5g	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	32.5% 12.4g	52.6% 20g	38g per day for Men 19-50 years
Protein	15% 8.3g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Lemon juice from concentrate, bottled, REAL LEMON	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.92% 35.3μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.2% 0.65mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.5% 194μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	325% 293mg	254% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	27% 4.06mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lemon juice from concentrate, bottled, REAL LEMON	Tomatoes	Recommended Dietary Allowance
Calcium	16% 159mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	13.2% 1.06mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	25.2% 106mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	82.6% 1.9mg	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	22.7% 159mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	56.6% 1924mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	37% 4.06mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	44.6% 1651g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Lemon juice from concentrate, bottled, REAL LEMON vs Tomatoes:

• Lemon juice from concentrate, bottled, REAL LEMON has 1.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 19.8 times more Vitamin A, 1.7 times more Vitamin B1, 3.1 times more Vitamin B3, 2 times more Vitamin B6, 1.3 times more Vitamin B9, 2.2 times more Vitamin E and 74.6 times more Vitamin K than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.

Comparing minerals per 300 calories for Lemon juice from concentrate, bottled, REAL LEMON vs Tomatoes:

• Lemon juice from concentrate, bottled, REAL LEMON has 5.5 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.1 times more Copper, 4.3 times more Iron, 1.7 times more Magnesium, 6.7 times more Manganese, 2.5 times more Phosphorus and 2.1 times more Potassium than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Raw Ripe Red Tomatoes have similar amounts of Calcium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Lemon juice from concentrate, bottled, REAL LEMON has 2.1 times more Omega 3 and 1.5 times more Carbohydrate than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.7 times more Fat, 6.9 times more Omega 6, 1.6 times more Sugars, 1.8 times more Fructose, 1.6 times more Fiber and 1.8 times more Protein than Lemon juice from concentrate, bottled, REAL LEMON.
• Both Lemon juice from concentrate, bottled, REAL LEMON and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Lemon juice from concentrate, bottled, REAL LEMON as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.