Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Cran Cherry OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cran Cherry OCEAN SPRAY	1%	0%	99%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.004% 0.001g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	14% 18g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	24% 17.3g	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	12% 8.65g	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	% 1.67g	% 8.22g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.43g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	0.48% 0.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	0.23% 0.037mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	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	4.6% 18.4μg	7.8% 31μg	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	36% 32.3mg	38.4% 34.6mg	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	5.3% 0.79mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	1.4% 0.013mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	12% 0.96mg	1.4% 0.11mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	0.34% 1.4mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	1.66% 0.038mg	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	5.67% 39.7mg	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	1% 34mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.33% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cran Cherry OCEAN SPRAY per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Ripe Red Tomatoes versus 5 oz of Cran Cherry OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Cran Cherry OCEAN SPRAY:

• 5 ounces of Cooked Ripe Red Tomatoes have 12 times more Vitamin A, more Vitamin B1, 20.5 times more Vitamin B3, more Vitamin B6, more Vitamin E and 28 times more Vitamin K than Cran Cherry OCEAN SPRAY.
• While 5 oz of Cran Cherry OCEAN SPRAY contain 1.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cran Cherry OCEAN SPRAY provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Cran Cherry OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Cran Cherry OCEAN SPRAY have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Cran Cherry OCEAN SPRAY:

• 5 ounces of Cooked Ripe Red Tomatoes have 8.3 times more Copper, 8.5 times more Iron, 9 times more Magnesium, 3.9 times more Manganese, 14 times more Phosphorus and 9.1 times more Potassium than Cran Cherry OCEAN SPRAY.
• Both Cooked Ripe Red Tomatoes and Cran Cherry OCEAN SPRAY contain similar levels of Water per five ounces.
• 5 ounces of Cran Cherry OCEAN SPRAY lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Cooked Ripe Red Tomatoes as well as Cran Cherry OCEAN SPRAY lack sufficient amounts of Calcium, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cran Cherry OCEAN SPRAY contain 3.2 times more Carbohydrate, 4.9 times more Sugars and 4.7 times more Fructose than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cran Cherry OCEAN SPRAY provide inadequate amounts of Energy, Fiber and Protein in five ounces.