Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.44% 0.075g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	5% 3.6g	6.1% 4.42g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2% 1.1g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	33.7% 303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	8.07% 0.1mg	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	6.73% 27μg	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	5.04% 4.54mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	13% 0.12mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	23.4% 0.54mg	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	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cooked Frozen Mixed Vegetables per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Cooked Frozen Mixed Vegetables 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 Cooked Frozen Mixed Vegetables:

• 5 ounces of Tomatoes in Juice with Salt have 8.1 times more Vitamin B1, 1.5 times more Vitamin B6, 3.9 times more Vitamin C and 1.6 times more Vitamin E than Cooked Frozen Mixed Vegetables.
• While 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 10.7 times more Vitamin A, 2.2 times more Vitamin B2, 1.3 times more Vitamin B5, 2.4 times more Vitamin B9 and 9 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B3 per five ounces.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Cooked Frozen Mixed Vegetables:

• 5 ounces of Tomatoes in Juice with Salt have 1.3 times more Calcium and 3.3 times more Sodium than Cooked Frozen Mixed Vegetables.
• While 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 1.6 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 5.6 times more Manganese, 3 times more Phosphorus and 4.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Mixed Vegetables contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 4.1 times more Energy, 3.8 times more Carbohydrate, 2.3 times more Fiber and 3.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Mixed Vegetables offer comparable quantities of Sugars per five ounces.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in five ounces.