Comparing Nutrients in 5 ounces Tomato Juice with Salt VS Boiled Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Tomato Juice with Salt	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	0.83% 24kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.85% 5g	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	3.13% 2.27g	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	2.6% 1.9g	NA	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.5% 0.57g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	12% 0.16mg	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	7.1% 28.3μg	3.2% 12.8μg	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	110% 99mg	129% 116mg	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	3.02% 0.45mg	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	1.4% 14mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.8μg	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	6.9% 0.55mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	20.7% 0.48mg	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	3.85% 27mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Boiled Pokeberry Shoots per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Juice with Salt vs Boiled Pokeberry Shoots:

• 5 ounces of Tomato Juice with Salt have 1.4 times more Vitamin B1 and 2.2 times more Vitamin B9 than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 18.9 times more Vitamin A, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B6, 2.7 times more Vitamin E and 47 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Pokeberry Shoots provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Juice with Salt vs Boiled Pokeberry Shoots:

• 5 ounces of Tomato Juice with Salt have 14.1 times more Sodium than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 5.3 times more Calcium, 3 times more Copper, 3.1 times more Iron, 1.3 times more Magnesium, 4.9 times more Manganese and 1.7 times more Phosphorus than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Pokeberry Shoots contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Pokeberry Shoots lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Juice with Salt have 1.6 times more Sugars than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 3.8 times more Fiber and 2.7 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Pokeberry Shoots offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Pokeberry Shoots provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.