Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added: 1579g

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

Which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	2%	0%	98%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0% 0g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	57% 74.2g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	100% 72.6g	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% 22g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	4.16% 1.58g	38g per day for Men 19-50 years
Protein	28.3% 16g	2.8% 1.58g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	3.95% 0.047mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	2.76% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	4.42% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	23% 0.3mg	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	54% 217μg	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	422% 380mg	561% 505mg	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	62.2% 9.33mg	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	14.5% 17.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added	Recommended Dietary Allowance
Calcium	18.3% 183mg	15.8% 158mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	27.7% 1107μg	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	142% 11.3mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	11.3% 47.4mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	9.6% 0.22mg	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	66.7% 467mg	2.26% 15.8mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	21% 711mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	2.87% 1.58μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	5.26% 79mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	2.87% 0.32mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	40.6% 1503g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• Cooked Ripe Red Tomatoes have more Vitamin A, 12.7 times more Vitamin B1, 3.3 times more Vitamin B2, 20.1 times more Vitamin B3, 9.7 times more Vitamin B5, 4.4 times more Vitamin B6, more Vitamin B9, 2.2 times more Vitamin E and 2.7 times more Vitamin K than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 1.3 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added:

• Cooked Ripe Red Tomatoes have 11.3 times more Copper, 12 times more Iron, 3.2 times more Magnesium, 7.9 times more Manganese, 29.6 times more Phosphorus, 5.1 times more Potassium, 5.3 times more Selenium, 2.3 times more Sodium and 7.4 times more Zinc than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• Both Cooked Ripe Red Tomatoes and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have similar amounts of Calcium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have more Omega 6, 7.4 times more Fiber and 10 times more Protein than Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added.
• While Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added contains 1.8 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Cranberry-apple Juice Drink, Low Calorie, With Vitamin C Added have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.