Comparing Nutrients in 500 calories Bottled Pomegranate Juice VS Stewed Canned Tomatoes

Weight per 500 calories

• Bottled Pomegranate Juice: 926g
• Stewed Canned Tomatoes: 1923g

Bottled Pomegranate Juice has 2.1 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Bottled Pomegranate Juice or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Bottled Pomegranate Juice	1%	5%	94%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Bottled Pomegranate Juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.77% 2.7g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.72% 0.46g	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	94% 122g	92% 119g	130g per day for Men 19-50 years
Sugars	162% 117g	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	81.4% 59g	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	% 58g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.38g	g per day for Men 19-50 years
Fiber	2.44% 0.93g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Bottled Pomegranate Juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.8% 2.64mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	55.6% 222μg	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	1.03% 0.93mg	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	23.5% 3.5mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.2% 96μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bottled Pomegranate Juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	10% 102mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	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	11.6% 0.93mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	15.4% 65mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	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	14.6% 102mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	58.3% 1981mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	21.5% 796g	47.6% 1760g	3700g per day for Men 19-50 years

Bottled Pomegranate Juice VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Bottled Pomegranate Juice or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Bottled Pomegranate Juice vs Stewed Canned Tomatoes:

• 500 calories of Bottled Pomegranate Juice have 1.2 times more Vitamin B5, 2.3 times more Vitamin B9 and 2.1 times more Vitamin K than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 6.4 times more Vitamin B1, 4.8 times more Vitamin B2, 6.4 times more Vitamin B3, 164.1 times more Vitamin C and 4.5 times more Vitamin E than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Stewed Canned Tomatoes provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Bottled Pomegranate Juice have insufficient amounts of Vitamin A and Vitamin C
• Both Bottled Pomegranate Juice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Bottled Pomegranate Juice vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 6.4 times more Calcium, 11.1 times more Copper, 27.6 times more Iron, 3.6 times more Magnesium, 1.3 times more Manganese, 3.8 times more Phosphorus, 2 times more Potassium, 4.2 times more Selenium, 51 times more Sodium, 3.9 times more Zinc and 2.2 times more Water than Bottled Pomegranate Juice.
• 500 calories of Bottled Pomegranate Juice lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Bottled Pomegranate Juice have 1.7 times more Sugars and 1.6 times more Fructose than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 20.8 times more Fiber and 12.6 times more Protein than Bottled Pomegranate Juice.
• Both Bottled Pomegranate Juice and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Bottled Pomegranate Juice provide inadequate amounts of Fiber and Protein
• Both Bottled Pomegranate Juice as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.