Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Tomatoes in Juice with Salt	Hemp Seeds	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	27% 784kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	71.2% 69g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	20.4% 6.52g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	888% 14.2g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	229% 39g	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	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	5% 3.6g	2.93% 2.13g	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	0.61% 0.44g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.2g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	15% 5.67g	38g per day for Men 19-50 years
Protein	2% 1.1g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	65.4% 0.85mg	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	39% 156μg	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	0.79% 0.71mg	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	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	6.97% 8.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Hemp Seeds	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	252% 2.27mg	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	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	236% 992mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	468% 10.8mg	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	334% 2339mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	50% 1701mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	66.5% 36.6μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	128% 14mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.19% 7.03g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Tomatoes in Juice with Salt have 20 times more Vitamin A and 25.2 times more Vitamin C than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 2.2 times more Vitamin B1, 5.2 times more Vitamin B2, 12.9 times more Vitamin B3, 5.4 times more Vitamin B6, 13.8 times more Vitamin B9, 1.4 times more Vitamin E and 2.3 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Hemp Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Hulled Hemp Seeds have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomatoes in Juice with Salt have 23 times more Sodium and 19.1 times more Water than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 2.1 times more Calcium, 30.8 times more Copper, 13.9 times more Iron, 70 times more Magnesium, 111.8 times more Manganese, 97.1 times more Phosphorus, 6.3 times more Potassium, 36.9 times more Selenium and 82.5 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 1.7 times more Sugars than Hemp Seeds.
• While 5 oz of Hulled Hemp Seeds contain 34.6 times more Energy, 195 times more Fat, 135.3 times more Saturated Fat, 2506 times more Omega 3, 283.1 times more Omega 6, 2.5 times more Carbohydrate, 2.1 times more Fiber and 39.9 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