Comparing Nutrients in 300 calories Tomatoes in Juice VS Tomato Puree with Salt

Weight per 300 calories

• Tomatoes in Juice: 1875g
• Tomato Puree with Salt: 790g

Canned Tomato Puree with Salt has 2.4 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice, which is low in comparison to other foods. Tomatoes in Juice having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes in Juice or Tomato Puree with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Tomatoes in Juice	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	54.5% 71g	130g per day for Men 19-50 years
Sugars	66% 48g	52.6% 38g	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	26% 18.8g	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	% 19.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	94% 35.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	26.5% 15g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	46% 413μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	76.5% 0.99mg	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	21.7% 87μg	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	93% 83.7mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45.3% 54.4μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	62% 619mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	252% 2.27mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	58% 1.33mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	12.5% 188mg	106% 1595mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	48% 1777g	18.8% 694g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes in Juice vs Tomato Puree with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice have 2 times more Vitamin A, 54.6 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B6, 1.7 times more Vitamin B9, 2.8 times more Vitamin C and 2 times more Vitamin K than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 1.6 times more Vitamin B5 and 1.4 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Tomato Puree with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes in Juice vs Tomato Puree with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice have 4.4 times more Calcium, 2.4 times more Selenium and 2.6 times more Water than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 2.3 times more Copper, 1.3 times more Iron, 8.5 times more Sodium and 1.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Tomato Puree with Salt have similar amounts of Magnesium, Manganese, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice have 2.8 times more Fat, 2.4 times more Omega 3, 2.8 times more Omega 6, 1.3 times more Sugars, 1.3 times more Fructose and 2.4 times more Fiber than Canned Tomato Puree with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Tomato Puree with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Canned Tomato Puree with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.