Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Dried Oregano Spices

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Dried Oregano Spices	10%	11%	79%

Macro Nutrients

	Tomatoes in Juice with Salt	Dried Oregano Spices	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	13% 376kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	6.25% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	6.87% 2.2g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	6.24% 1.06g	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	75% 98g	130g per day for Men 19-50 years
Sugars	5% 3.6g	8% 5.8g	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	2.2% 1.6g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.3g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	159% 60.2g	38g per day for Men 19-50 years
Protein	2% 1.1g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Dried Oregano Spices	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	13.4% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	41% 6.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	114% 1.48mg	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	84% 336μg	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	3.62% 3.26mg	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	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Dried Oregano Spices	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	226% 2264mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	100% 0.9mg	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	652% 52mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	308% 7.07mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11.6% 6.38μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	34.7% 3.8mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Dried Oregano Spices:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.2 times more Vitamin B1 and 5.5 times more Vitamin C than Dried Oregano Spices.
• While Dried Oregano Spices contain 4.3 times more Vitamin A, 9.6 times more Vitamin B2, 6.5 times more Vitamin B3, 7.9 times more Vitamin B5, 9.4 times more Vitamin B6, 29.6 times more Vitamin B9, 30.9 times more Vitamin E and 239.1 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Oregano Spices have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Dried Oregano Spices:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 4.6 times more Sodium and 9.5 times more Water than Dried Oregano Spices.
• While Dried Oregano Spices contain 48.4 times more Calcium, 12.2 times more Copper, 64.6 times more Iron, 27 times more Magnesium, 73.4 times more Manganese, 8.7 times more Phosphorus, 6.6 times more Potassium, 6.4 times more Selenium and 22.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 5 ounces:

• Dried Oregano Spices contain 16.6 times more Energy, 17.1 times more Fat, 45.6 times more Saturated Fat, 155.3 times more Omega 3, 7.7 times more Omega 6, 19.9 times more Carbohydrate, 1.6 times more Sugars, 22.4 times more Fiber and 11.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Dried Oregano Spices have similar amounts of Fructose per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dried Oregano Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.