Comparing Nutrients in 7 ounces Nectarines VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Nectarines	9%	6%	85%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Nectarines	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	3% 87.3kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	5.4% 7g	130g per day for Men 19-50 years
Sugars	21.6% 15.7g	7.06% 5.1g	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	3.75% 2.7g	3.64% 2.64g	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	% 3.1g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 9.66g	% 0g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	3.76% 2.1g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Nectarines	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	8.35% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.34% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.8% 0.05mg	10.7% 0.14mg	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	2.5% 9.92μg	9.92% 39.7μg	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% 10.7mg	155% 139mg	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	10% 1.53mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Nectarines	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.7μg	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	6.95% 0.56mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	4.66% 0.11mg	5.87% 0.13mg	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	7.37% 51.6mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	11.7% 399mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Nectarines VS Tomato Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Nectarines versus 7 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Nectarines vs Tomato Juice with Salt:

• 7 ounces of Nectarines have 1.7 times more Vitamin B3 and 2.4 times more Vitamin E than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 1.4 times more Vitamin A, 2.9 times more Vitamin B1, 2.9 times more Vitamin B2, 2.8 times more Vitamin B6, 4 times more Vitamin B9 and 13 times more Vitamin C than Raw Nectarines.
• 7 ounces of Nectarines have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Raw Nectarines as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Nectarines vs Tomato Juice with Salt:

• 7 ounces of Nectarines have 2 times more Copper and 1.4 times more Phosphorus than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 1.4 times more Iron, 1.3 times more Manganese and more Sodium than Raw Nectarines.
• Both Nectarines and Tomato Juice with Salt contain similar levels of Magnesium, Potassium and Water per seven ounces.
• Both Raw Nectarines as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Nectarines have 3 times more Carbohydrate, 3.1 times more Sugars and 4.3 times more Fiber than Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber
• Both Raw Nectarines as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.