Comparing Nutrients in 5 ounces Tomato Paste VS Light Cranberry OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Light Cranberry OCEAN SPRAY	4%	0%	96%

Macro Nutrients

	Tomato Paste	Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Energy	4% 116kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.015% 0.014g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.018% 0.006g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	5.15% 6.7g	130g per day for Men 19-50 years
Sugars	24% 17.3g	7.76% 5.63g	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	11.4% 8.3g	3.42% 2.5g	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	% 8.15g	% 2.55g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.28g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	11% 6.12g	0.56% 0.31g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	12% 108μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	0% 0mg	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	4.25% 17μg	NA	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	34.5% 31mg	1.26% 1.13mg	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	40.6% 6.1mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Light Cranberry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	2.36% 0.021mg	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	53% 4.22mg	1.24% 0.099mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	NA	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	17% 118mg	0.2% 1.4mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	1.6% 54mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Light Cranberry OCEAN SPRAY per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Light Cranberry OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Light Cranberry OCEAN SPRAY:

• 5 ounces of Tomato Paste have 76 times more Vitamin A, more Vitamin B1, more Vitamin B2, 118.3 times more Vitamin B3, more Vitamin B6, 27.4 times more Vitamin C, more Vitamin E and 114 times more Vitamin K than Light Cranberry OCEAN SPRAY.
• 5 ounces of Light Cranberry OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Light Cranberry OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Light Cranberry OCEAN SPRAY:

• 5 ounces of Tomato Paste have 12 times more Calcium, 24.3 times more Copper, 42.6 times more Iron, 42 times more Magnesium, 83 times more Phosphorus, 26.7 times more Potassium, more Selenium, 3.9 times more Sodium and 31.5 times more Zinc than Light Cranberry OCEAN SPRAY.
• While 5 oz of Light Cranberry OCEAN SPRAY contain 1.3 times more Water than Canned Tomato Paste.
• 5 ounces of Light Cranberry OCEAN SPRAY lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 4.3 times more Energy, 4 times more Carbohydrate, 3.1 times more Sugars, 3.3 times more Fructose, 5.9 times more Fiber and 19.6 times more Protein than Light Cranberry OCEAN SPRAY.
• 5 ounces of Light Cranberry OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein