Comparing Nutrients in 500 calories Canned Low Sodium Vegetable Juice Cocktail VS Tomatoes

Weight per 500 calories

• Canned Low Sodium Vegetable Juice Cocktail: 2632g
• Tomatoes: 2778g

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

Which food has more nutrients per 500 calories - Canned Low Sodium Vegetable Juice Cocktail or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.42g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	7.3% 2.34g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	19.7% 0.32g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.5% 101g	83% 108g	130g per day for Men 19-50 years
Sugars	101% 73g	101% 73g	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	49.7% 36g	52.5% 38g	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	% 35g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0g	g per day for Men 19-50 years
Fiber	34.6% 13g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	42.8% 24g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Tomatoes	Recommended Dietary Allowance
Vitamin A	102% 921μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	131% 6.55mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	138% 553μg	104% 417μg	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	1588% 1429mg	423% 381mg	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	179% 27mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Tomatoes	Recommended Dietary Allowance
Calcium	39.5% 395mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	199% 1.8mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	95% 7.63mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	75% 316mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	138% 3.17mg	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	71.4% 500mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	158% 5368mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	96% 1447mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	28.7% 3.16mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	67% 2477g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Low Sodium Vegetable Juice Cocktail vs Tomatoes:

• Canned Low Sodium Vegetable Juice Cocktail has 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B5, 1.3 times more Vitamin B9, 3.8 times more Vitamin C and 1.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin A and 1.4 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Low Sodium Vegetable Juice Cocktail vs Tomatoes:

• Canned Low Sodium Vegetable Juice Cocktail has 1.4 times more Calcium, more Selenium and 10.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Ripe Red Tomatoes have similar amounts of Copper, Iron, Magnesium, Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Low Sodium Vegetable Juice Cocktail has 1.5 times more Fat, 3 times more Saturated Fat and 3.8 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Omega 6 and 2.5 times more Fiber than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 500 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.