Comparing Nutrients in 500 calories Light Cranberry OCEAN SPRAY VS Tomatoes

Weight per 500 calories

• Light Cranberry OCEAN SPRAY: 2632g
• Tomatoes: 2778g

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

Which food has more nutrients per 500 calories - Light Cranberry OCEAN SPRAY or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry OCEAN SPRAY	4%	0%	96%
Tomatoes	17%	9%	74%

Macro Nutrients

	Light Cranberry OCEAN SPRAY	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	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	96% 124g	83% 108g	130g per day for Men 19-50 years
Sugars	144% 104g	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	63.5% 46g	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	% 47.4g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 5.26g	% 0g	g per day for Men 19-50 years
Fiber	48.5% 18.4g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry OCEAN SPRAY	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.92% 26.3μg	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	4.28% 0.68mg	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	NA	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	23.4% 21mg	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	2.2% 2.63μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry OCEAN SPRAY	Tomatoes	Recommended Dietary Allowance
Calcium	7.9% 79mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	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	23% 1.84mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	6.27% 26.3mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	NA	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	3.76% 26.3mg	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	26.3% 395mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	4.8% 0.53mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	67.8% 2508g	71% 2626g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes contain 44.3 times more Vitamin A, more Vitamin B1, more Vitamin B2, 24.1 times more Vitamin B3, more Vitamin B6, 18.1 times more Vitamin C, more Vitamin E and 83.4 times more Vitamin K than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry 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 Light Cranberry OCEAN SPRAY vs Tomatoes:

• Light Cranberry OCEAN SPRAY has 2.8 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.5 times more Calcium, 4.2 times more Copper, 4.1 times more Iron, 11.6 times more Magnesium, 25.3 times more Phosphorus, 6.6 times more Potassium and 9 times more Zinc than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry OCEAN SPRAY and Raw Ripe Red Tomatoes have similar amounts of Water per 500 kcal.
• Both Light Cranberry OCEAN SPRAY as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Light Cranberry OCEAN SPRAY has 1.4 times more Sugars and 1.2 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21.1 times more Fat, 1.8 times more Fiber and 4.2 times more Protein than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry OCEAN SPRAY and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Light Cranberry OCEAN SPRAY as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.