Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Refined Sorghum Flour

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Refined Sorghum Flour	11%	3%	86%

Macro Nutrients

	Tomatoes in Juice with Salt	Refined Sorghum Flour	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	3.96% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	83.8% 109g	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	0% 0g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2% 1.1g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Refined Sorghum Flour	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	0.55% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.4% 0.096mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Refined Sorghum Flour	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	1.4% 0.013mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	26.5% 0.61mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Refined Sorghum Flour:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 6.4 times more Vitamin B1, 11 times more Vitamin B2, 1.6 times more Vitamin B6 and 21 times more Vitamin C than Refined Unenriched Sorghum Flour.
• While Refined Unenriched Sorghum Flour contains 1.9 times more Vitamin B3 and 1.6 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Refined Sorghum Flour:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.5 times more Calcium, 5.8 times more Copper, 1.3 times more Potassium, 115 times more Sodium and 7.9 times more Water than Refined Unenriched Sorghum Flour.
• While Refined Unenriched Sorghum Flour contains 1.7 times more Iron, 3.1 times more Magnesium, 6.3 times more Manganese, 5.1 times more Phosphorus and 3.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 5 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Fructose than Refined Unenriched Sorghum Flour.
• While Refined Unenriched Sorghum Flour contains 22.3 times more Energy, 5 times more Fat, 4.9 times more Omega 6, 22.1 times more Carbohydrate and 12.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Refined Unenriched Sorghum Flour have similar amounts of Fiber per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Refined Unenriched Sorghum Flour have insufficient amounts of Glucose and Sucrose in 5 oz.