Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Sun-dried Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Sun-dried Tomatoes	18%	9%	73%

Macro Nutrients

	Tomatoes in Juice with Salt	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	12.6% 366kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	9.2% 1.56g	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	60.8% 79g	130g per day for Men 19-50 years
Sugars	5% 3.6g	73.5% 53.3g	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	46% 17.4g	38g per day for Men 19-50 years
Protein	2% 1.1g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	6.93% 62.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	62.4% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	53.3% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	59.3% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	36.2% 0.47mg	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	24% 96μg	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	61.7% 55.6mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	50.8% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	15.6% 156mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	224% 2mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	65.5% 275mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	114% 2.6mg	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	72% 505mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	143% 4858mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	14% 7.8μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	10% 152mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	25.6% 2.82mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.56% 20.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Sun-dried Tomatoes per 5 oz

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

• 5 ounces of Tomatoes in Juice with Salt have 59 times more Vitamin E than Sun-dried Tomatoes.
• While 5 oz of Sun-dried Tomatoes contain 2.2 times more Vitamin A, 8.9 times more Vitamin B2, 12.7 times more Vitamin B3, 17.9 times more Vitamin B5, 3 times more Vitamin B6, 8.5 times more Vitamin B9, 3.1 times more Vitamin C and 16.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Sun-dried Tomatoes provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Sun-dried Tomatoes have insufficient amounts of Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Sun-dried Tomatoes:

• 5 ounces of Tomatoes in Juice with Salt have 6.5 times more Water than Sun-dried Tomatoes.
• While 5 oz of Sun-dried Tomatoes contain 3.3 times more Calcium, 27.4 times more Copper, 15.9 times more Iron, 19.4 times more Magnesium, 27.1 times more Manganese, 20.9 times more Phosphorus, 17.9 times more Potassium, 7.9 times more Selenium and 16.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Sun-dried Tomatoes contain similar levels of Sodium 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 Sun-dried Tomatoes contain 16.1 times more Energy, 11.9 times more Fat, 11.4 times more Omega 6, 16.1 times more Carbohydrate, 14.7 times more Sugars, 6.5 times more Fiber and 17.9 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 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Sun-dried Tomatoes provide inadequate amounts of Omega 3 in five ounces.