Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Tomato Juice with Salt

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Tomato Juice with Salt: 1765g

Stewed Canned Tomatoes have 1.5 times more energy per 100g than Tomato Juice with Salt. It has very low energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Stewed Canned Tomatoes	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	48% 62.3g	130g per day for Men 19-50 years
Sugars	56% 40.6g	62.8% 45.5g	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	30% 21.7g	32.4% 23.5g	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	% 19g	% 22g	g per day for Men 19-50 years
Sucrose	% 0.23g	% 0g	g per day for Men 19-50 years
Fiber	30.4% 11.5g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	95% 1.24mg	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	14.4% 57.7μg	88.2% 353μg	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	101% 91mg	1375% 1237mg	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	64% 9.58mg	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	39.2% 392mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	192% 15.3mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	52% 1.2mg	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	33% 231mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	298% 4465mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	45% 1663g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Tomato Juice with Salt:

• Stewed Canned Ripe Red Tomatoes have 1.7 times more Vitamin E than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 3.9 times more Vitamin A, 3.3 times more Vitamin B1, 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 6.3 times more Vitamin B6, 6.1 times more Vitamin B9, 13.6 times more Vitamin C and 1.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Tomato Juice with Salt:

• Stewed Canned Ripe Red Tomatoes have 2.2 times more Calcium, 1.7 times more Copper and 2.2 times more Iron than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 1.4 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, 1.3 times more Selenium, 1.8 times more Sodium and 1.6 times more Water than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Canned Tomato Juice with Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stewed Canned Ripe Red Tomatoes have 2.2 times more Omega 6 and 1.6 times more Fiber than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 2.3 times more Fat, 2.5 times more Omega 3 and 1.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Canned Tomato Juice with Salt have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 300 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.