Comparing Nutrients in 5 ounces Longans VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Longans	8%	1%	91%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Longans	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	2.93% 85kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	NA	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	NA	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	NA	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.5g	3.85% 5g	130g per day for Men 19-50 years
Sugars	NA	5.04% 3.66g	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	NA	2.6% 1.9g	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	NA	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.1% 1.56g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Longans	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.66% 0.044mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.63% 0.099mg	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	7.1% 28.3μg	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	132% 119mg	110% 99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Longans	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.8μg	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	2.3% 0.18mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.074mg	4.2% 0.096mg	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	4.25% 29.8mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.17% 117g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Longans VS Tomato Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Longans versus 5 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Longans vs Tomato Juice with Salt:

• 5 ounces of Longans have 1.8 times more Vitamin B2 than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 3.2 times more Vitamin B1 and 2.2 times more Vitamin B3 than Raw Longans.
• Both Longans and Tomato Juice with Salt provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Longans have insufficient amounts of Vitamin B3
• Both Raw Longans as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Longans vs Tomato Juice with Salt:

• 5 ounces of Longans have 4 times more Copper and 1.2 times more Potassium than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 3 times more Iron, 1.3 times more Manganese and more Sodium than Raw Longans.
• Both Longans and Tomato Juice with Salt contain similar levels of Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Longans lack sufficient amounts of Iron
• Both Raw Longans as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Longans have 3.5 times more Energy, 4.3 times more Carbohydrate, 2.8 times more Fiber and 1.5 times more Protein than Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein