Comparing Nutrients in 5 ounces Tomatoes in Juice VS Tomato Juice

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Tomatoes in Juice	Tomato Juice	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.18% 0.031g	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	3.85% 5g	130g per day for Men 19-50 years
Sugars	5% 3.6g	5.04% 3.66g	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	2.6% 1.9g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	2% 1.1g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Tomato Juice	Recommended Dietary Allowance
Vitamin A	3.46% 31μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.63% 0.099mg	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	7.1% 28.3μg	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	110% 99mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.43% 4.1μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Tomato Juice	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	0.24% 9.8μg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	4.2% 0.096mg	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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice vs Tomato Juice:

• Canned Red Ripe Tomatoes in Tomato Juice have 5.8 times more Vitamin B1, 1.6 times more Vitamin B6, 1.8 times more Vitamin E and 1.3 times more Vitamin K than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 1.4 times more Vitamin B2, 2.5 times more Vitamin B9 and 5.6 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Tomato Juice no Salt have similar amounts of Vitamin A and Vitamin B3 per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice vs Tomato Juice:

• Canned Red Ripe Tomatoes in Tomato Juice have 3.3 times more Calcium, 1.2 times more Copper, 1.5 times more Iron and 1.4 times more Selenium than Canned Tomato Juice no Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Tomato Juice no Salt have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Canned Tomato Juice no Salt have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice have 4.8 times more Fiber than Canned Tomato Juice no Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Canned Tomato Juice no Salt have similar amounts of Carbohydrate, Sugars, Fructose and Protein per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Canned Tomato Juice no Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.