Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.95% 5.13g	3.85% 5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	1.5% 0.57g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.6% 0.37mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	2.83% 20mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Tomatoes with Green Chilies vs Tomato Juice with Salt:

• Canned Red Ripe Tomatoes with Green Chilies have 1.5 times more Vitamin B6 than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 2.9 times more Vitamin B1, 4.1 times more Vitamin B2, 2.2 times more Vitamin B9 and 11.3 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Canned Tomato Juice with Salt have similar amounts of Vitamin A and Vitamin B3 per 5 oz.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Tomato Juice with Salt:

• Canned Red Ripe Tomatoes with Green Chilies have 2 times more Calcium, 2.1 times more Copper, 1.9 times more Manganese and 1.6 times more Sodium than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 1.5 times more Iron, 1.4 times more Phosphorus and 2 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies and Canned Tomato Juice with Salt have similar amounts of Magnesium, Zinc and Water per 5 oz.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Tomato Juice with Salt have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Canned Red Ripe Tomatoes with Green Chilies and Canned Tomato Juice with Salt have similar amounts of macro-nutrients per 5 oz
• Both Canned Red Ripe Tomatoes with Green Chilies and Canned Tomato Juice with Salt have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.