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

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Okara: 658g

Okara has 4.8 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 Okara?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Okara	18%	20%	62%

Macro Nutrients

	Tomatoes in Juice with Salt	Okara	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	11.7% 11.4g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	3.97% 1.27g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	25.8% 4.4g	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	62% 80.5g	130g per day for Men 19-50 years
Sugars	110% 79.7g	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	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	NA	38g per day for Men 19-50 years
Protein	44% 24.7g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Okara	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	58% 0.76mg	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	42.8% 171μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Okara	Recommended Dietary Allowance
Calcium	103% 1031mg	52.6% 526mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	146% 1.3mg	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	107% 8.55mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	40.7% 171mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	116% 2.66mg	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	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	41.2% 1401mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	127% 69.7μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	3.95% 59.2mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	80% 2961g	14.5% 537g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS Okara Nutrients Per 500 Kcal

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

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

• 500 calories of Tomatoes in Juice with Salt have more Vitamin A, 136.6 times more Vitamin B1, 13.1 times more Vitamin B2, 33.8 times more Vitamin B3, 6.3 times more Vitamin B5, 4.6 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin C than Okara.
• 500 calories of Okara have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Okara have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Tomatoes in Juice with Salt have 2 times more Calcium, 1.2 times more Copper, 2.1 times more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 4.3 times more Potassium, 60.7 times more Sodium and 5.5 times more Water than Okara.
• While 500 kcal of Okara contain 1.3 times more Manganese and 3.2 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Okara contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes in Juice with Salt have 1.3 times more Carbohydrate than Okara.
• While 500 kcal of Okara contain 1.5 times more Fat, 4.7 times more Omega 3 and 1.4 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Okara offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3