Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Cooked Frozen Brussels Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Brussels Sprouts with Salt	28%	7%	65%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	5% 3.6g	4.07% 2.95g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	2% 1.1g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	7.24% 65.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	4.76% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	9.7% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	31.5% 0.41mg	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	2.83% 11.3μg	35.8% 143μg	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	20% 18mg	72% 64.8mg	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	5.58% 0.84mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	229% 274μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Brussels Sprouts with Salt	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	5.35% 0.048mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	12.7% 0.29mg	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	3.44% 24mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	24.5% 367mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.32% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cooked Frozen Brussels Sprouts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Cooked Frozen Brussels Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Cooked Frozen Brussels Sprouts with Salt:

• 5 ounces of Tomatoes in Juice with Salt have 5.6 times more Vitamin B1 and 1.3 times more Vitamin B3 than Cooked Frozen Brussels Sprouts with Salt.
• While 5 oz of Boiled Frozen Brussels Sprouts, drained with Salt contain 2.3 times more Vitamin A, 2.1 times more Vitamin B2, 2.9 times more Vitamin B5, 2.6 times more Vitamin B6, 12.6 times more Vitamin B9, 3.6 times more Vitamin C and 74.4 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Brussels Sprouts with Salt provide similar amounts of Vitamin E per five ounces.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Cooked Frozen Brussels Sprouts with Salt:

• 5 ounces of Tomatoes in Juice with Salt have 1.3 times more Calcium and 1.5 times more Copper than Cooked Frozen Brussels Sprouts with Salt.
• While 5 oz of Boiled Frozen Brussels Sprouts, drained with Salt contain 1.8 times more Magnesium, 3 times more Manganese, 3.3 times more Phosphorus, 1.5 times more Potassium, 2.3 times more Sodium and 2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Brussels Sprouts with Salt contain similar levels of Iron and Water per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes in Juice with Salt have 1.2 times more Sugars than Cooked Frozen Brussels Sprouts with Salt.
• While 5 oz of Boiled Frozen Brussels Sprouts, drained with Salt contain 32.3 times more Omega 3, 2.4 times more Carbohydrate, 2.2 times more Fiber and 4.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Frozen Brussels Sprouts, drained with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.