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

Weight per 500 calories

• Diet Cranberry Juice OCEAN SPRAY: 12500g
• Tomatoes: 2778g

Raw 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 Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Diet Cranberry Juice OCEAN SPRAY	8%	0%	92%
Tomatoes	17%	9%	74%

Macro Nutrients

	Diet Cranberry Juice OCEAN SPRAY	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	83% 108g	130g per day for Men 19-50 years
Sugars	43% 31.3g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	% 8.75g	% 0g	g per day for Men 19-50 years
Fiber	197% 75g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	15.6% 8.75g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Diet Cranberry Juice OCEAN SPRAY	Tomatoes	Recommended Dietary Allowance
Vitamin A	14% 125μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.25mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	125% 500μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Diet Cranberry Juice OCEAN SPRAY	Tomatoes	Recommended Dietary Allowance
Calcium	37.5% 375mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	81.5% 1.88mg	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	58.3% 875mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	335% 12400g	71% 2626g	3700g per day for Men 19-50 years

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

• Diet Cranberry Juice OCEAN SPRAY has 1.2 times more Vitamin B9 and 12.8 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.3 times more Vitamin A, more Vitamin B1, more Vitamin B2, 5.1 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 Raw 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 Tomatoes:

• Diet Cranberry Juice OCEAN SPRAY has 1.4 times more Calcium, 6.3 times more Sodium and 4.7 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 1.7 times more Manganese, more Phosphorus, 6.6 times more Potassium and 1.3 times more Zinc than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Diet Cranberry Juice OCEAN SPRAY has 2.3 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fat, 2.3 times more Sugars, 4.3 times more Fructose and 2.8 times more Protein than Diet Cranberry Juice OCEAN SPRAY.
• Both Diet Cranberry Juice OCEAN SPRAY and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Diet Cranberry Juice OCEAN SPRAY as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.