Comparing Nutrients in 5 ounces Light Cranberry OCEAN SPRAY VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry OCEAN SPRAY	4%	0%	96%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Light Cranberry OCEAN SPRAY	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.015% 0.014g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.018% 0.006g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.15% 6.7g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	6.9% 5g	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	3.42% 2.5g	3.68% 2.66g	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	% 2.55g	% 2.3g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.028g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	0.56% 0.31g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry OCEAN SPRAY	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.23% 0.037mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	1.85% 0.024mg	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	NA	1.77% 7.1μg	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	1.26% 1.13mg	12.4% 11mg	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	0% 0mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry OCEAN SPRAY	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	2.36% 0.021mg	17.6% 0.16mg	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	1.24% 0.099mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	0.34% 1.4mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	3.64% 0.084mg	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	0.2% 1.4mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	1.6% 54mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	0.26% 0.028mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Light Cranberry OCEAN SPRAY vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 9 times more Vitamin A, more Vitamin B1, more Vitamin B2, 27.5 times more Vitamin B3, more Vitamin B6, 9.9 times more Vitamin C, more Vitamin E and 24 times more Vitamin K than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry OCEAN SPRAY as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Light Cranberry OCEAN SPRAY vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 11.3 times more Calcium, 7.5 times more Copper, 19 times more Iron, 12 times more Magnesium, 20 times more Phosphorus, 5.4 times more Potassium, more Selenium, 14.7 times more Sodium and 8.5 times more Zinc than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry OCEAN SPRAY and Stewed Canned Ripe Red Tomatoes have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 1.4 times more Fiber and 4.1 times more Protein than Light Cranberry OCEAN SPRAY.
• Both Light Cranberry OCEAN SPRAY and Stewed Canned Ripe Red Tomatoes have similar amounts of Sugars and Fructose per 5 oz.
• Both Light Cranberry OCEAN SPRAY as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Cholesterol, Glucose and Sucrose in 5 oz.