Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Tomatoes in Juice with Salt

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Tomatoes in Juice with Salt: 3125g

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

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	18% 3.03g	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	83.4% 108g	130g per day for Men 19-50 years
Sugars	95% 69g	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	51% 19.4g	156% 59.4g	38g per day for Men 19-50 years
Protein	47% 26.4g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	267% 3.47mg	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	62.5% 250μg	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	438% 394mg	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	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	30.6% 306mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	92% 2.13mg	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	76% 531mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	71% 2621g	80% 2961g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Tomatoes in Juice with Salt:

• Cooked Ripe Red Tomatoes have 1.4 times more Vitamin B9 and 1.6 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 18 times more Vitamin B1, 2.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.6 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin A, Vitamin B5, Vitamin E and Vitamin K per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Tomatoes in Juice with Salt:

• Cooked Ripe Red Tomatoes have 1.3 times more Copper, 1.4 times more Manganese and 1.5 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.4 times more Calcium, 1.6 times more Selenium and 11.8 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron, Magnesium, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.6 times more Fat, 2.3 times more Omega 3, 2.6 times more Omega 6 and 3.1 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.