Comparing Nutrients in 5 ounces Tomato Paste VS Cherry juice, tart

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cherry juice, tart	2%	8%	90%

Macro Nutrients

	Tomato Paste	Cherry juice, tart	Recommended Dietary Allowance
Energy	4% 116kcal	2.9% 83.6kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	NA	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	15% 19.4g	130g per day for Men 19-50 years
Sugars	24% 17.3g	24% 17.3g	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	9.68% 7g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	NA	38g per day for Men 19-50 years
Protein	11% 6.12g	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cherry juice, tart	Recommended Dietary Allowance
Vitamin A	12% 108μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	NA	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	4.03% 0.052mg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cherry juice, tart	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	6.6% 0.06mg	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	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	3.7% 0.085mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.26% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cherry juice, tart per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Cherry juice, tart to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Cherry juice, tart:

• 5 ounces of Tomato Paste have 5.8 times more Vitamin B6 and more Vitamin C than Cherry juice, tart.
• Both Tomato Paste and Cherry juice, tart provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cherry juice, tart have insufficient amounts of Vitamin C
• Both Canned Tomato Paste as well as Cherry juice, tart have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Cherry juice, tart:

• 5 ounces of Tomato Paste have 2.8 times more Calcium, 8.7 times more Copper, 7.1 times more Iron, 3.8 times more Magnesium, 5 times more Manganese, 4.9 times more Phosphorus, 6.3 times more Potassium, 14.8 times more Sodium and 21 times more Zinc than Cherry juice, tart.
• 5 ounces of Cherry juice, tart lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.4 times more Energy, 1.4 times more Carbohydrate and 13.9 times more Protein than Cherry juice, tart.
• Both Tomato Paste and Cherry juice, tart offer comparable quantities of Sugars and Fructose per five ounces.
• 5 ounces of Cherry juice, tart provide inadequate amounts of Protein