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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	5.9% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	7.6% 7.37g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	15% 2.54g	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	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	5% 3.6g	4.26% 3.1g	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	0.23% 0.17g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.6g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	2% 1.1g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	2.36% 21.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	8.1% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	11% 0.14mg	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	110% 441μg	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	9.6% 8.65mg	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	6.43% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	31.5% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	54.3% 0.49mg	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	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	63% 1.45mg	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	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	18% 618mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.06% 1.13μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	3.63% 134g	2.8% 103g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Cooked Frozen Edamame 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 Edamame:

• 5 ounces of Tomatoes in Juice with Salt have 1.3 times more Vitamin A, 2.9 times more Vitamin B1 and 2.1 times more Vitamin C than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 2.8 times more Vitamin B2, 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 38.9 times more Vitamin B9 and 10.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Edamame provide similar amounts of Vitamin B6 and Vitamin E per five ounces.
• 5 ounces of Cooked Frozen Edamame have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Prepared Frozen Edamame 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 Edamame:

• 5 ounces of Tomatoes in Juice with Salt have 19.2 times more Sodium and 1.3 times more Water than Cooked Frozen Edamame.
• While 5 oz of Prepared Frozen Edamame contain 1.9 times more Calcium, 6.6 times more Copper, 4 times more Iron, 6.4 times more Magnesium, 15.1 times more Manganese, 9.9 times more Phosphorus, 2.3 times more Potassium and 11.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 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 Prepared Frozen Edamame lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Prepared Frozen Edamame contain 7.6 times more Energy, 20.8 times more Fat, 89.5 times more Omega 3, 18.5 times more Omega 6, 2.6 times more Carbohydrate, 2.7 times more Fiber and 15.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Edamame offer comparable quantities of Sugars per five ounces.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein