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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Tomato Juice with Salt	Pokeberry Shoots	Recommended Dietary Allowance
Energy	0.83% 24kcal	1.12% 32.6kcal	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	NA	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	NA	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	NA	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	4.03% 5.24g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	NA	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	6.34% 2.4g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	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	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	16% 0.21mg	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	5.67% 22.7μg	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	214% 193mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	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	24.7% 0.22mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	25.8% 0.59mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	10% 343mg	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	2.17% 32.6mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.5% 130g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Tomato Juice with Salt versus 5 oz of 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 Pokeberry Shoots:

• 5 ounces of Tomato Juice with Salt have 1.3 times more Vitamin B1 and 1.3 times more Vitamin B9 than Pokeberry Shoots.
• While 5 oz of Raw Pokeberry Shoots contain 18.9 times more Vitamin A, 4.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.1 times more Vitamin B6 and 1.9 times more Vitamin C than Canned Tomato Juice with Salt.
• Both Canned Tomato Juice with Salt as well as Raw 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 Pokeberry Shoots:

• 5 ounces of Tomato Juice with Salt have 11 times more Sodium than Pokeberry Shoots.
• While 5 oz of Raw Pokeberry Shoots contain 5.3 times more Calcium, 3.7 times more Copper, 4.4 times more Iron, 1.6 times more Magnesium, 6.1 times more Manganese, 2.3 times more Phosphorus and 2.2 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Pokeberry Shoots contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Raw Pokeberry Shoots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Pokeberry Shoots contain 4.3 times more Fiber and 3.1 times more Protein than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and 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 Raw Pokeberry Shoots provide inadequate amounts of Energy in five ounces.