Comparing Nutrients in 300 calories Tomato Juice VS Cooked Ripe Red Tomatoes with Salt

Weight per 300 calories

• Tomato Juice: 1765g
• Cooked Ripe Red Tomatoes with Salt: 1667g

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

Discover which food has more nutrients per 300 calories - Tomato Juice or Cooked Ripe Red Tomatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice	17%	13%	70%
Cooked Ripe Red Tomatoes with Salt	18%	5%	77%

Macro Nutrients

	Tomato Juice	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	51.4% 67g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	57.2% 41.5g	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	32.4% 23.5g	30% 22g	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	% 22g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.6% 7.06g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	26.8% 15g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Vitamin A	45% 406μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.2% 12mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	101% 1.3mg	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	88.2% 353μg	54% 217μg	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	1375% 1237mg	422% 380mg	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	37.6% 5.65mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.6μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Calcium	17.6% 176mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	82.4% 0.74mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	86% 6.9mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	76% 1.75mg	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	48% 335mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	113% 3829mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	16% 8.82μg	NA	55μg per day for Men 19-50 years
Sodium	11.8% 176mg	274% 4117mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	45% 1663g	42.5% 1572g	3700g per day for Men 19-50 years

Tomato Juice VS Cooked Ripe Red Tomatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Juice or Cooked Ripe Red Tomatoes with Salt?

Lets compare vitamin content per 300 calories of Tomato Juice vs Cooked Ripe Red Tomatoes with Salt:

• 300 calories of Tomato Juice have 2.9 times more Vitamin B1, 3.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 3.3 times more Vitamin C than Cooked Ripe Red Tomatoes with Salt.
• While 300 kcal of Cooked Ripe Red Tomatoes with Salt contain 1.7 times more Vitamin E than Canned Tomato Juice no Salt.
• Both Tomato Juice and Cooked Ripe Red Tomatoes with Salt provide similar amounts of Vitamin A, Vitamin B6 and Vitamin K per 300 calories.
• Both Canned Tomato Juice no Salt as well as Cooked Ripe Red Tomatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Juice vs Cooked Ripe Red Tomatoes with Salt:

• 300 calories of Tomato Juice have 1.3 times more Magnesium than Cooked Ripe Red Tomatoes with Salt.
• While 300 kcal of Cooked Ripe Red Tomatoes with Salt contain 1.7 times more Copper, 1.6 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus and 23.3 times more Sodium than Canned Tomato Juice no Salt.
• Both Tomato Juice and Cooked Ripe Red Tomatoes with Salt contain similar levels of Calcium, Potassium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Ripe Red Tomatoes with Salt contain 1.7 times more Fiber than Canned Tomato Juice no Salt.
• Both Tomato Juice and Cooked Ripe Red Tomatoes with Salt offer comparable quantities of Energy, Carbohydrate, Sugars, Fructose and Protein per 300 calories.
• Both Canned Tomato Juice no Salt as well as Cooked Ripe Red Tomatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.