Comparing Nutrients in 500 calories Tomato Juice with Salt VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Tomato Juice with Salt: 2941g
• Canned Tomatoes with Green Chilies: 3333g

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

Which food has more nutrients per 500 calories - Tomato Juice with Salt or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Tomato Juice with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	93% 121g	130g per day for Men 19-50 years
Sugars	105% 76g	NA	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	54% 39g	NA	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	% 36.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	NA	38g per day for Men 19-50 years
Protein	44.6% 25g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	75% 676μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	264% 3.43mg	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	147% 588μg	75% 300μg	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	2291% 2062mg	230% 207mg	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	62.7% 9.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	29.4% 294mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	333% 3mg	0.9mg per day for Men 19-50 years
Fluoride	5.07% 203μg	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	143% 11.5mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	191% 4.4mg	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	80% 559mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	188% 6382mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	496% 7441mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	75% 2772g	85% 3141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomato Juice with Salt vs Canned Tomatoes with Green Chilies:

• Canned Tomato Juice with Salt has 2.6 times more Vitamin B1, 3.6 times more Vitamin B2, 2 times more Vitamin B9 and 10 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 1.7 times more Vitamin B6 than Canned Tomato Juice with Salt.
• Both Canned Tomato Juice with Salt and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Vitamin A and Vitamin B3 per 500 kcal.
• Both Canned Tomato Juice with Salt as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomato Juice with Salt vs Canned Tomatoes with Green Chilies:

• Canned Tomato Juice with Salt has 1.3 times more Iron and 1.8 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 2.3 times more Calcium, 2.4 times more Copper, 2.2 times more Manganese, 1.8 times more Sodium and 1.3 times more Zinc than Canned Tomato Juice with Salt.
• Both Canned Tomato Juice with Salt and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Magnesium, Phosphorus, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Tomato Juice with Salt has 3.2 times more Fat and 4.4 times more Omega 3 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Omega 6 than Canned Tomato Juice with Salt.
• Both Canned Tomato Juice with Salt and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned Tomato Juice with Salt as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.