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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Arugula	33%	19%	48%

Macro Nutrients

	Tomatoes in Juice with Salt	Arugula	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	1.5% 0.26g	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	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	5.6% 4.07g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	9.14% 5.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Arugula	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	11% 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	3.97% 16μg	48% 192μg	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	33% 29.8mg	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	5.7% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	180% 216μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Arugula	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	16.8% 0.15mg	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	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	27.7% 0.64mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Arugula per 7 oz

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

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

• 7 ounces of Tomatoes in Juice with Salt have 13.1 times more Vitamin B1, 2.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.4 times more Vitamin E than Arugula.
• While 7 oz of Raw Arugula contain 6 times more Vitamin A, 1.6 times more Vitamin B2, 3.7 times more Vitamin B5, 12.1 times more Vitamin B9 and 41.8 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Arugula provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Arugula have insufficient amounts of Vitamin B3
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Arugula have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomatoes in Juice with Salt have 4.3 times more Sodium than Arugula.
• While 7 oz of Raw Arugula contain 4.8 times more Calcium, 1.5 times more Copper, 2.6 times more Iron, 4.7 times more Magnesium, 4.7 times more Manganese, 3.1 times more Phosphorus, 1.9 times more Potassium and 3.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Arugula contain similar levels of Water per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Arugula lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have 1.2 times more Sugars than Arugula.
• While 7 oz of Raw Arugula contain 42.5 times more Omega 3 and 3.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Arugula offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Arugula provide inadequate amounts of Energy and Omega 6 in seven ounces.