Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY: 1020g

White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY has 2.7 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Cooked Ripe Red Tomatoes	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	0.11% 0.1g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.032% 0.01g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	NA	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	94% 122g	130g per day for Men 19-50 years
Sugars	95% 69g	161% 117g	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	50% 36.4g	69% 50g	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	% 32.8g	% 46g	g per day for Men 19-50 years
Sucrose	% 0g	% 18.4g	g per day for Men 19-50 years
Fiber	51% 19.4g	16% 6.12g	38g per day for Men 19-50 years
Protein	47% 26.4g	4% 2.24g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	74% 667μg	1.13% 10.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	39.2% 0.51mg	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	90% 361μg	10.2% 41μg	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	704% 633mg	303% 272mg	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	104% 15.6mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	30.6% 306mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	10.2% 0.092mg	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	236% 19mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	4.86% 20.4mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	11.5% 0.27mg	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	111% 778mg	4.37% 30.6mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	1.86% 1.02μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	2.04% 30.6mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	71% 2621g	24.3% 898g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• Cooked Ripe Red Tomatoes have 65.3 times more Vitamin A, 4.9 times more Vitamin B1, 6.9 times more Vitamin B3, 4.3 times more Vitamin B6, 8.8 times more Vitamin B9, 2.3 times more Vitamin C, more Vitamin E and more Vitamin K than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both Cooked Ripe Red Tomatoes and White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have similar amounts of Vitamin B2 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• Cooked Ripe Red Tomatoes have 7.5 times more Calcium, 22.7 times more Copper, 46.3 times more Iron, 12.3 times more Magnesium, 11 times more Manganese, 25.4 times more Phosphorus, 42.4 times more Potassium, 13.6 times more Selenium, 10 times more Sodium, 9.5 times more Zinc and 2.9 times more Water than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 3.2 times more Fiber and 11.8 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 1.7 times more Sugars and 1.4 times more Fructose than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.