Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Palm Kernel Oil

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Palm Kernel Oil	0%	100%	0%

Macro Nutrients

	Tomatoes in Juice with Salt	Palm Kernel Oil	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	42% 1222kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	361% 116g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	13.3% 2.27g	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	0% 0g	130g per day for Men 19-50 years
Sugars	5% 3.6g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	2% 1.1g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Palm Kernel Oil	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	0% 0mg	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	0% 0μg	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% 0mg	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	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Palm Kernel Oil	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	0% 0mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	0% 0mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0% 0mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Palm Kernel Oil per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Palm Kernel Oil 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 Palm Kernel Oil:

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Palm Kernel Oil.
• While 5 oz of Palm Kernel Vegetable Oil contain 6.5 times more Vitamin E and 9.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Palm Kernel Oil have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Palm Kernel Vegetable Oil have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Palm Kernel Oil:

• 5 ounces of Tomatoes in Juice with Salt have more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Sodium and more Water than Palm Kernel Oil.
• 5 ounces of Palm Kernel Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Palm Kernel Vegetable Oil lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes in Juice with Salt have more Carbohydrate, more Sugars and more Fiber than Palm Kernel Oil.
• While 5 oz of Palm Kernel Vegetable Oil contain 53.9 times more Energy, 400 times more Fat, 2397.1 times more Saturated Fat and 16.5 times more Omega 6 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Omega 6
• 5 ounces of Palm Kernel Oil provide inadequate amounts of Carbohydrate and Fiber
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Palm Kernel Vegetable Oil provide inadequate amounts of Omega 3 and Protein in five ounces.