Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Arrowroot

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Arrowroot	23%	2%	75%

Macro Nutrients

	Tomatoes in Juice with Salt	Arrowroot	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	4.45% 129kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	20.4% 26.6g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	NA	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	3.6% 2.6g	NA	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Arrowroot	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	40.6% 0.53mg	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	3.97% 16μg	168% 671μg	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	27.8% 25mg	4.2% 3.77mg	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	7.8% 1.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Arrowroot	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	26.7% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	15% 0.35mg	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	4.8% 33.7mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	26.5% 901mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.33% 160g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Arrowroot:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 20 times more Vitamin A, 4 times more Vitamin B1 and 6.6 times more Vitamin C than Raw Arrowroot.
• While Raw Arrowroot contains 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.4 times more Vitamin B6 and 42.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Arrowroot have similar amounts of Vitamin B2 per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Arrowroot have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Arrowroot:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.5 times more Calcium and 4.4 times more Sodium than Raw Arrowroot.
• While Raw Arrowroot contains 2.3 times more Copper, 3.9 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 5.8 times more Phosphorus, 2.4 times more Potassium and 5.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Arrowroot have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.5 times more Fiber than Raw Arrowroot.
• While Raw Arrowroot contains 4.1 times more Energy, 4.5 times more Omega 3, 3.9 times more Carbohydrate and 5.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Arrowroot have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.