Comparing Nutrients in 5 ounces Tomato Juice VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice	17%	13%	70%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Tomato Juice	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	0.83% 24kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.68% 0.12g	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	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	13.7% 0.18mg	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	3.9% 15.6μg	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	16.7% 15mg	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	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	45.2% 0.41mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	10.4% 0.24mg	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	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.37% 125g	3700g per day for Men 19-50 years

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

• Canned Tomato Juice no Salt has 4 times more Vitamin B1, 1.8 times more Vitamin B9 and 6.6 times more Vitamin C than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 2.2 times more Vitamin B3, 1.8 times more Vitamin B6, 6.2 times more Vitamin E and 1.5 times more Vitamin K than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Canned Tomato Puree with Salt have similar amounts of Vitamin A and Vitamin B2 per 5 oz.
• Both Canned Tomato Juice no Salt as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Tomato Puree with Salt contains 1.8 times more Calcium, 6.8 times more Copper, 4.6 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 1.4 times more Selenium, 20.2 times more Sodium and 3.3 times more Zinc than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Canned Tomato Puree with Salt have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Tomato Puree with Salt contains 2.2 times more Energy, 2.5 times more Carbohydrate, 1.9 times more Sugars, 1.8 times more Fructose, 4.8 times more Fiber and 1.9 times more Protein than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt as well as Canned Tomato Puree with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.