Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Apple Juice with Vitamin C

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Stewed Canned Tomatoes	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	12.3% 16g	130g per day for Men 19-50 years
Sugars	6.9% 5g	19% 13.6g	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	3.68% 2.66g	11.2% 8.12g	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	% 2.3g	% 3.73g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 1.8g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	0.65% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	1.96% 0.026mg	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	1.77% 7.1μg	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	12.4% 11mg	60.6% 54.6mg	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	7.84% 1.18mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.4% 55.4μg	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	23.6% 1.9mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	4.56% 0.1mg	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	4.05% 28.3mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Apple Juice with Vitamin C per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Apple Juice with Vitamin C to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Apple Juice with Vitamin C:

• 5 ounces of Stewed Canned Tomatoes have 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 9.8 times more Vitamin B3, 2.3 times more Vitamin B5, 83 times more Vitamin E and more Vitamin K than Apple Juice with Vitamin C.
• While 5 oz of Bottled Apple Juice with Vitamin C contain 4.9 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Apple Juice with Vitamin C have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Apple Juice with Vitamin C:

• 5 ounces of Stewed Canned Tomatoes have 4.3 times more Calcium, 9.3 times more Copper, 11.1 times more Iron, 2.4 times more Magnesium, 2.9 times more Phosphorus, 2 times more Potassium and 55.3 times more Sodium than Apple Juice with Vitamin C.
• While 5 oz of Bottled Apple Juice with Vitamin C contain 1.3 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Apple Juice with Vitamin C contain similar levels of Water per five ounces.
• 5 ounces of Apple Juice with Vitamin C lack sufficient amounts of Calcium, Copper, Iron, Magnesium and Phosphorus
• Both Stewed Canned Ripe Red Tomatoes as well as Bottled Apple Juice with Vitamin C lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 5 times more Fiber than Apple Juice with Vitamin C.
• While 5 oz of Bottled Apple Juice with Vitamin C contain 1.8 times more Carbohydrate, 2.7 times more Sugars and 3 times more Fructose than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Apple Juice with Vitamin C provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Bottled Apple Juice with Vitamin C provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.