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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Okara	18%	20%	62%

Macro Nutrients

	Tomatoes in Juice with Salt	Okara	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	3.7% 108kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	7.9% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	5.55% 0.94g	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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	5% 3.6g	NA	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	NA	38g per day for Men 19-50 years
Protein	2% 1.1g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Okara	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	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	2.5% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	12.5% 0.16mg	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	9.2% 37μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Okara	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	31.5% 0.28mg	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	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	25% 0.57mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	8.9% 302mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.13% 116g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin A, 28.8 times more Vitamin B1, 2.8 times more Vitamin B2, 7.1 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin C than Okara.
• While 5 oz of Okara contain 3.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Okara provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Okara have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Okara have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomatoes in Juice with Salt have 12.8 times more Sodium than Okara.
• While 5 oz of Okara contain 2.4 times more Calcium, 3.8 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 5.9 times more Manganese, 3.5 times more Phosphorus, 15.1 times more Selenium and 4.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Okara contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Okara contain 4.8 times more Energy, 22.3 times more Omega 3, 6.9 times more Omega 6, 3.5 times more Carbohydrate and 4.5 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 Energy, Omega 3, Omega 6 and Protein