Comparing Nutrients in 500 calories Cran Cherry OCEAN SPRAY VS Tomatoes in Juice with Salt

Weight per 500 calories

• Cran Cherry OCEAN SPRAY: 1087g
• Tomatoes in Juice with Salt: 3125g

Cran Cherry OCEAN SPRAY has 2.9 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Cran Cherry OCEAN SPRAY or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cran Cherry OCEAN SPRAY	1%	0%	99%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cran Cherry OCEAN SPRAY	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	NA	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	83.4% 108g	130g per day for Men 19-50 years
Sugars	183% 133g	110% 79.7g	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	91% 66.3g	56.5% 41g	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	% 63g	% 38.8g	g per day for Men 19-50 years
Sucrose	% 3.26g	% 0g	g per day for Men 19-50 years
Fiber	17% 6.52g	156% 59.4g	38g per day for Men 19-50 years
Protein	3.7% 2.07g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Cran Cherry OCEAN SPRAY	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	2.4% 21.7μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	267% 3.47mg	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	59.8% 239μg	62.5% 250μg	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	295% 265mg	438% 394mg	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	0% 0mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.91% 1.1μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cran Cherry OCEAN SPRAY	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	11% 0.87mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	92% 2.13mg	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	3.1% 21.7mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	5.07% 76mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	25.6% 946g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cran Cherry OCEAN SPRAY vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 28.8 times more Vitamin A, more Vitamin B1, more Vitamin B2, 78.7 times more Vitamin B3, more Vitamin B6, 1.5 times more Vitamin C, more Vitamin E and 74.8 times more Vitamin K than Cran Cherry OCEAN SPRAY.
• Both Cran Cherry OCEAN SPRAY and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B9 per 500 kcal.
• Both Cran Cherry OCEAN SPRAY as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cran Cherry OCEAN SPRAY vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 31.6 times more Calcium, 16.6 times more Copper, 20.5 times more Iron, 28.8 times more Magnesium, 7.2 times more Manganese, 24.4 times more Phosphorus, 22.9 times more Potassium, more Selenium, 47.2 times more Sodium, 11.5 times more Zinc and 3.1 times more Water than Cran Cherry OCEAN SPRAY.

Comparison of macro-nutrients per 500 calories:

• Cran Cherry OCEAN SPRAY has 1.3 times more Carbohydrate, 1.7 times more Sugars and 1.6 times more Fructose than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Fat, 9.1 times more Fiber and 12 times more Protein than Cran Cherry OCEAN SPRAY.
• Both Cran Cherry OCEAN SPRAY and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 500 kcal.
• Both Cran Cherry OCEAN SPRAY as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.