Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Candied fruit

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Candied fruit	0%	0%	100%

Macro Nutrients

	Tomatoes in Juice with Salt	Candied fruit	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.15% 0.026g	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	126% 164g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	221% 160g	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	1.2% 0.67g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Candied fruit	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	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	3.97% 16μg	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	27.8% 25mg	0% 0mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Candied fruit	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	6.4% 0.058mg	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	4.2% 0.34mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	9.58% 0.22mg	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	1.4% 9.92mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	3.27% 111mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.9% 33g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 20 times more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9, more Vitamin C, 14.8 times more Vitamin E and 8.7 times more Vitamin K than Candied fruit.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Candied fruit have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.8 times more Calcium, 1.8 times more Copper, 3.4 times more Iron, 2.5 times more Magnesium, 3.4 times more Phosphorus, 3.4 times more Potassium, 2.4 times more Zinc and 5.7 times more Water than Candied fruit.
• While Candied fruit contains 1.6 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Candied fruit have similar amounts of Selenium and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.3 times more Protein than Candied fruit.
• While Candied fruit contains 20.1 times more Energy, 23.8 times more Carbohydrate and 31.6 times more Sugars than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Candied fruit have similar amounts of Fiber per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Candied fruit have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.