Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Garlic

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Garlic: 336g

Raw Garlic has 9.3 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is average in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Garlic?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Garlic	16%	3%	81%

Macro Nutrients

	Tomatoes in Juice with Salt	Garlic	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	4.52% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	85.3% 111g	130g per day for Men 19-50 years
Sugars	110% 79.7g	4.63% 3.36g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	18.5% 7.05g	38g per day for Men 19-50 years
Protein	44% 24.7g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Garlic	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	319% 4.14mg	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	62.5% 250μg	2.5% 10μg	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	438% 394mg	116% 105mg	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	123% 18.4mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	4.75% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Garlic	Recommended Dietary Allowance
Calcium	103% 1031mg	60.7% 607mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	111% 1mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	20% 84mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	244% 5.6mg	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	76% 531mg	73.3% 513mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	39.6% 1346mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	86.6% 47.7μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	3.8% 57mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	80% 2961g	5.3% 197g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Garlic Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Garlic?

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Garlic:

• 500 calories of Tomatoes in Juice with Salt have more Vitamin A, 26.8 times more Vitamin B1, 4.7 times more Vitamin B2, 9.5 times more Vitamin B3, 1.8 times more Vitamin B5, 24.8 times more Vitamin B9, 3.8 times more Vitamin C, 68.7 times more Vitamin E and 14.2 times more Vitamin K than Garlic.
• Both Tomatoes in Juice with Salt and Garlic provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Garlic have insufficient amounts of Vitamin A, Vitamin B9, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Garlic have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Garlic:

• 500 calories of Tomatoes in Juice with Salt have 1.7 times more Calcium, 1.6 times more Copper, 3.1 times more Iron, 3.7 times more Magnesium, 4.4 times more Potassium, 63 times more Sodium and 15.1 times more Water than Garlic.
• While 500 kcal of Raw Garlic contain 2.6 times more Manganese and 2.2 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Garlic contain similar levels of Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes in Juice with Salt have 3.9 times more Omega 6, 23.7 times more Sugars and 8.4 times more Fiber than Garlic.
• Both Tomatoes in Juice with Salt and Garlic offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Garlic provide inadequate amounts of Omega 6
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Garlic provide inadequate amounts of Omega 3 in 500 calories.