Comparing Nutrients in 300 calories Yellow Tomatoes VS Tomatoes in Juice with Salt

Weight per 300 calories

• Yellow Tomatoes: 2000g
• Tomatoes in Juice with Salt: 1875g

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

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

Macros Ratio

	Protein	Fat	Carbs
Yellow Tomatoes	22%	13%	65%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Yellow Tomatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	12.2% 2.08g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 59.6g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	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	NA	34% 24.6g	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	NA	% 23.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	94% 35.6g	38g per day for Men 19-50 years
Protein	35% 19.6g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Yellow Tomatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	147% 23.6mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	160% 2.1mg	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	150% 600μg	37.5% 150μg	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	200% 180mg	263% 236mg	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	NA	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Tomatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	22% 220mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	224% 2.02mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	123% 9.8mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	55.4% 1.28mg	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	103% 720mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	152% 5160mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	30.7% 460mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	51.5% 1906g	48% 1777g	3700g per day for Men 19-50 years

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

• Raw Yellow Tomatoes have 1.8 times more Vitamin B3 and 4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 13.1 times more Vitamin B1, 1.9 times more Vitamin B6 and 1.3 times more Vitamin C than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Raw Yellow Tomatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Yellow Tomatoes have 2.1 times more Copper, 1.3 times more Magnesium, 1.9 times more Manganese, 2.3 times more Phosphorus, 1.4 times more Potassium and 2.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.8 times more Calcium, 1.6 times more Selenium and 4.7 times more Sodium than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Yellow Tomatoes have 1.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.5 times more Fiber than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per 300 kcal.
• Both Raw Yellow Tomatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.