Comparing Nutrients in 500 calories Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY VS Stewed Canned Tomatoes

Weight per 500 calories

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 1923g
• Stewed Canned Tomatoes: 1923g

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 And Raspberry Flavored Juice OCEAN SPRAY or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.06% 0.019g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.4% 111g	92% 119g	130g per day for Men 19-50 years
Sugars	133% 97g	93% 67.7g	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	77% 55.8g	50% 36g	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	% 32.7g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 3.85g	% 0.38g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	25% 14g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	2.14% 19.2μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	25% 0.33mg	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	NA	24% 96μg	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	703% 633mg	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.92μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.7% 77mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	239% 2.15mg	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	9.6% 0.77mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	13.7% 57.7mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	49.3% 1.13mg	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	11% 77mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	26.6% 904mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.5mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	48.8% 1804g	47.6% 1760g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Stewed Canned Tomatoes:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 4.2 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Vitamin A, more Vitamin B1, more Vitamin B2, 27.5 times more Vitamin B3, more Vitamin B6, more Vitamin E and 24 times more Vitamin K than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 8.5 times more Calcium, 12.4 times more Copper, 33.3 times more Iron, 4 times more Magnesium, 1.9 times more Manganese, 5 times more Phosphorus, 4.4 times more Potassium, more Selenium, 110.5 times more Sodium and 8.5 times more Zinc than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 1.4 times more Sugars and 1.5 times more Fructose than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Fiber than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.