Comparing Nutrients in 500 calories Diet Cranberry Juice OCEAN SPRAY VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Diet Cranberry Juice OCEAN SPRAY: 12500g
• Cooked Ripe Red Tomatoes: 2778g

Cooked Ripe Red Tomatoes have 4.5 times more energy per unit of mass than Diet Cranberry Juice OCEAN SPRAY, which is very low in comparison to other foods. Diet Cranberry Juice OCEAN SPRAY having very low energy density.

Which food has more nutrients per 500 calories - Diet Cranberry Juice OCEAN SPRAY or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Diet Cranberry Juice OCEAN SPRAY	8%	0%	92%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Diet Cranberry Juice OCEAN SPRAY	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	85.7% 111g	130g per day for Men 19-50 years
Sugars	43% 31.3g	95% 69g	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	12% 8.75g	50% 36.4g	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	% 12.5g	% 32.8g	g per day for Men 19-50 years
Sucrose	% 8.75g	% 0g	g per day for Men 19-50 years
Fiber	197% 75g	51% 19.4g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Diet Cranberry Juice OCEAN SPRAY	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	14% 125μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	169% 2.2mg	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	125% 500μg	90% 361μg	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	5431% 4888mg	704% 633mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cranberry Juice OCEAN SPRAY	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	37.5% 375mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	231% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	62.5% 5mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	81.5% 1.88mg	127% 2.9mg	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	0% 0mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	335% 12400g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Diet Cranberry Juice OCEAN SPRAY vs Cooked Ripe Red Tomatoes:

• Diet Cranberry Juice OCEAN SPRAY has 1.4 times more Vitamin B9 and 7.7 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.3 times more Vitamin A, more Vitamin B1, more Vitamin B2, 4.5 times more Vitamin B3, more Vitamin B6, more Vitamin E and more Vitamin K than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Diet Cranberry Juice OCEAN SPRAY vs Cooked Ripe Red Tomatoes:

• Diet Cranberry Juice OCEAN SPRAY has 1.2 times more Calcium, 2.9 times more Sodium and 4.7 times more Water than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Copper, 3.8 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, more Phosphorus, 6.1 times more Potassium and more Selenium than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY and Cooked Ripe Red Tomatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Diet Cranberry Juice OCEAN SPRAY has 3.9 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Sugars, 4.2 times more Fructose and 3 times more Protein than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Diet Cranberry Juice OCEAN SPRAY as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.