Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Cherries, tart, dried, sweetened

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cherries, tart, dried, sweetened	1%	2%	97%

Macro Nutrients

	Tomatoes in Juice with Salt	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	1.2% 0.2g	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	123% 160g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	184% 133g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	4.43% 2.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	31% 280μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	10.8% 1.72mg	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	15.4% 0.2mg	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	5.46% 22μg	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	42.6% 38.3mg	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	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cherries, tart, dried, sweetened	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	50.5% 0.45mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	NA	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	22% 746mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cherries, tart, dried, sweetened per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Cherries, tart, dried, sweetened 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 Cherries, tart, dried, sweetened :

• 7 ounces of Tomatoes in Juice with Salt have 9.9 times more Vitamin B1 and 3.5 times more Vitamin E than Cherries, tart, dried, sweetened .
• While 7 oz of Cherries, tart, dried, sweetened contain 7.1 times more Vitamin A, 1.8 times more Vitamin B2, 1.4 times more Vitamin B9, 1.5 times more Vitamin C and 2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cherries, tart, dried, sweetened provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Cherries, tart, dried, sweetened have insufficient amounts of Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cherries, tart, dried, sweetened have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Cherries, tart, dried, sweetened :

• 7 ounces of Tomatoes in Juice with Salt have 8.8 times more Sodium and 5.7 times more Water than Cherries, tart, dried, sweetened .
• While 7 oz of Cherries, tart, dried, sweetened contain 4.4 times more Copper, 2.2 times more Magnesium, 2.1 times more Phosphorus, 2 times more Potassium and 2.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cherries, tart, dried, sweetened contain similar levels of Calcium and Iron 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 Cherries, tart, dried, sweetened lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cherries, tart, dried, sweetened contain 20.8 times more Energy, 23 times more Omega 3, 23.2 times more Carbohydrate, 26.3 times more Sugars, 1.3 times more Fiber and 1.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cherries, tart, dried, sweetened provide inadequate amounts of Omega 6 in seven ounces.