Comparing Nutrients in 300 calories Tomato Juice VS Tomatoes

Weight per 300 calories

• Tomato Juice: 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 - Tomato Juice or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice	17%	13%	70%
Tomatoes	17%	9%	74%

Macro Nutrients

	Tomato Juice	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	7.84% 1.33g	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	50% 65g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	18.6% 7.06g	52.6% 20g	38g per day for Men 19-50 years
Protein	26.8% 15g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Tomatoes	Recommended Dietary Allowance
Vitamin A	45% 406μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.2% 12mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	88.2% 353μg	62.5% 250μg	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	254% 228mg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.6μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice	Tomatoes	Recommended Dietary Allowance
Calcium	17.6% 176mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	82.4% 0.74mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	86% 6.9mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	48% 335mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	113% 3829mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	16% 8.82μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11.8% 176mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	45% 1663g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomato Juice vs Tomatoes:

• Canned Tomato Juice no Salt has 2.9 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B9 and 5.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin A, 1.6 times more Vitamin E and 3.2 times more Vitamin K than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Canned Tomato Juice no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomato Juice vs Tomatoes:

• Canned Tomato Juice no Salt has 3.2 times more Fluoride, 1.5 times more Iron, more Selenium and 2.1 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Copper, 1.6 times more Manganese and 1.5 times more Zinc than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Ripe Red Tomatoes have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Juice no Salt has 1.5 times more Fat and 1.8 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.4 times more Omega 6 and 2.8 times more Fiber than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 300 kcal.
• Both Canned Tomato Juice no Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.