Comparing Nutrients in 500 calories Tomatoes in Juice VS Tomato Juice

Weight per 500 calories

• Tomatoes in Juice: 3125g
• Tomato Juice: 2941g

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

Which food has more nutrients per 500 calories - Tomatoes in Juice or Tomato Juice?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Tomatoes in Juice	Tomato Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	9.2% 0.15g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	3.8% 0.65g	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	80% 104g	130g per day for Men 19-50 years
Sugars	110% 79.7g	105% 76g	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	54% 39g	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	% 36.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	156% 59.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	44% 24.7g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Tomato Juice	Recommended Dietary Allowance
Vitamin A	76.4% 688μg	75% 676μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	176% 2.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	158% 2.06mg	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	147% 588μg	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	2291% 2062mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75.5% 91μg	56.4% 67.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Tomato Juice	Recommended Dietary Allowance
Calcium	103% 1031mg	29.4% 294mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	137% 1.24mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	5.07% 203μg	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	143% 11.5mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	77% 324mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	87% 2mg	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	80% 559mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	188% 6382mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	29.4% 3.24mg	11mg per day for Men 19-50 years
Water	80% 2961g	75% 2772g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice vs Tomato Juice:

• Canned Red Ripe Tomatoes in Tomato Juice have 6.1 times more Vitamin B1, 1.7 times more Vitamin B6, 2 times more Vitamin E and 1.3 times more Vitamin K than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 1.3 times more Vitamin B2, 2.4 times more Vitamin B9 and 5.2 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Tomato Juice no Salt have similar amounts of Vitamin A and Vitamin B3 per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice vs Tomato Juice:

• Canned Red Ripe Tomatoes in Tomato Juice have 3.5 times more Calcium, 1.3 times more Copper, 1.6 times more Iron and 1.5 times more Selenium than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 1.3 times more Fluoride than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Tomato Juice no Salt have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Sodium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice have 4.7 times more Omega 6 and 5 times more Fiber than Canned Tomato Juice no Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Tomato Juice no Salt have similar amounts of Energy, Fat, Omega 3, Carbohydrate, Sugars, Fructose and Protein per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Canned Tomato Juice no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.