Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Syrups, corn, high-fructose

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Syrups, corn, high-fructose: 107g

Syrups, corn, high-fructose have 17.6 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Syrups, corn, high-fructose?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Syrups, corn, high-fructose	0%	0%	100%

Macro Nutrients

	Tomatoes in Juice with Salt	Syrups, corn, high-fructose	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	62.4% 81g	130g per day for Men 19-50 years
Sugars	66% 48g	111% 80.8g	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	34% 24.6g	NA	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	0% 0g	38g per day for Men 19-50 years
Protein	26.5% 15g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Syrups, corn, high-fructose	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	1.56% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	0.23% 0.012mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	0% 0mg	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	37.5% 150μg	0% 0μg	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	263% 236mg	0% 0mg	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	73.8% 11mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Syrups, corn, high-fructose	Recommended Dietary Allowance
Calcium	62% 619mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	3.44% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	0.4% 0.032mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	4.36% 0.1mg	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	45.5% 319mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	1.36% 0.75μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	0.14% 2.14mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	0.19% 0.021mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.69% 25.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Syrups, corn, high-fructose:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, more Vitamin B1, 50.8 times more Vitamin B2, more Vitamin B3, 186.8 times more Vitamin B5, more Vitamin B6, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Syrups, corn, high-fructose.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Syrups, corn, high-fructose have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Syrups, corn, high-fructose:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Calcium, 31.5 times more Copper, 333.7 times more Iron, more Magnesium, 12.7 times more Manganese, more Phosphorus, more Potassium, 17.6 times more Selenium, 1009.8 times more Sodium, 105.4 times more Zinc and 69.3 times more Water than Syrups, corn, high-fructose.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Fat, more Omega 3, more Omega 6, more Fiber and more Protein than Syrups, corn, high-fructose.
• While Syrups, corn, high-fructose contain 1.7 times more Sugars than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Syrups, corn, high-fructose have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Syrups, corn, high-fructose have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.