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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Tomatoes	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	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	0.67% 0.11g	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	4.24% 5.5g	12.3% 16g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	% 3.73g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.8g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	0.65% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	1.4% 0.069mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	1.96% 0.026mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	1.9% 0.017mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	2.13% 0.17mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	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	3.62% 134g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 1.8 times more Vitamin B1, 8.1 times more Vitamin B3, 1.8 times more Vitamin B5, 4.4 times more Vitamin B6, more Vitamin B9, 54 times more Vitamin E and more Vitamin K than Bottled Apple Juice with Vitamin C.
• While Bottled Apple Juice with Vitamin C contains 2.8 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Bottled Apple Juice with Vitamin C have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Ripe Red Tomatoes have 1.3 times more Calcium, 4.9 times more Copper, 2.3 times more Iron, 2.2 times more Magnesium, 1.5 times more Manganese, 3.4 times more Phosphorus, 2.3 times more Potassium and 8.5 times more Zinc than Bottled Apple Juice with Vitamin C.
• Both Raw Ripe Red Tomatoes and Bottled Apple Juice with Vitamin C have similar amounts of Water per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Fluoride and Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 6 times more Fiber and 8.8 times more Protein than Bottled Apple Juice with Vitamin C.
• While Bottled Apple Juice with Vitamin C contains 2.6 times more Energy, 2.9 times more Carbohydrate, 3.7 times more Sugars and 4.2 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.