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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Spearmint	25%	12%	63%

Macro Nutrients

	Tomatoes in Juice with Salt	Spearmint	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	2.15% 62.4kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	1.07% 1.03g	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	30% 0.48g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.45% 0.077g	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	9.17% 12g	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	25.4% 9.64g	38g per day for Men 19-50 years
Protein	2% 1.1g	8.33% 4.66g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Spearmint	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	32% 288μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	8.4% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	17.2% 0.22mg	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	37.2% 149μg	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	21% 19mg	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	Spearmint	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	28.2% 282mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	37.8% 0.34mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	69% 1.6mg	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	19% 649mg	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	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.28% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Spearmint:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 7.4 times more Vitamin B1 than Fresh Spearmint.
• While Fresh Spearmint contains 10.2 times more Vitamin A, 3.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 13.1 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Fresh Spearmint have similar amounts of Vitamin C per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Fresh Spearmint have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.8 times more Sodium than Fresh Spearmint.
• While Fresh Spearmint contains 6 times more Calcium, 4.6 times more Copper, 20.8 times more Iron, 6.3 times more Magnesium, 16.4 times more Manganese, 3.5 times more Phosphorus, 2.4 times more Potassium and 9.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Fresh Spearmint have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Fresh Spearmint contains 2.8 times more Energy, 84.5 times more Omega 3, 2.4 times more Carbohydrate, 3.6 times more Fiber and 4.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Fresh Spearmint have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.