Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Molasses

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Molasses	0%	0%	100%

Macro Nutrients

	Tomatoes in Juice with Salt	Molasses	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.42% 0.071g	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	81.5% 106g	130g per day for Men 19-50 years
Sugars	5% 3.6g	146% 106g	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	25% 18g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 0g	% 41.7g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	0% 0g	38g per day for Men 19-50 years
Protein	2% 1.1g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Molasses	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	0.22% 0.003mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	8.24% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	73% 0.95mg	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	0% 0μg	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	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	5.58% 0.84mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Molasses	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	76.7% 0.69mg	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	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	81.7% 343mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	94% 2.17mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	61% 2075mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	3.5% 52.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Molasses per 5 oz

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

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin A, 14 times more Vitamin B1, 27.5 times more Vitamin B2, more Vitamin B9, more Vitamin C, more Vitamin E and more Vitamin K than Molasses.
• While 5 oz of Molasses contain 1.3 times more Vitamin B3, 6.9 times more Vitamin B5 and 6 times more Vitamin B6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Molasses have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Molasses have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Molasses:

• 5 ounces of Tomatoes in Juice with Salt have 3.1 times more Sodium and 4.3 times more Water than Molasses.
• While 5 oz of Molasses contain 6.2 times more Calcium, 9.4 times more Copper, 8.3 times more Iron, 24.2 times more Magnesium, 22.5 times more Manganese, 1.8 times more Phosphorus, 7.7 times more Potassium, 25.4 times more Selenium and 2.4 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 Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes in Juice with Salt have more Fiber than Molasses.
• While 5 oz of Molasses contain 18.1 times more Energy, 21.5 times more Carbohydrate, 29.3 times more Sugars and 9.8 times more Fructose than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy
• 5 ounces of Molasses provide inadequate amounts of Fiber
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Molasses provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.