Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Coriander Leaves

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Coriander Leaves	31%	17%	52%

Macro Nutrients

	Tomatoes in Juice with Salt	Coriander Leaves	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.47% 0.079g	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	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	2.4% 1.73g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	7.55% 4.23g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Coriander Leaves	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	74.3% 669μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	22.7% 0.3mg	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	30.8% 123μg	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	59.5% 53.6mg	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	33% 4.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	513% 615μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Coriander Leaves	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	49.6% 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	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	36.8% 0.85mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	30.4% 1034mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.95% 183g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 8.6 times more Vitamin B1 than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 16.9 times more Vitamin A, 2.9 times more Vitamin B2, 1.6 times more Vitamin B3, 4.9 times more Vitamin B5, 1.3 times more Vitamin B6, 7.8 times more Vitamin B9, 2.1 times more Vitamin C, 4.2 times more Vitamin E and 119.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Coriander Leaves have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.5 times more Sodium than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 2 times more Calcium, 4.3 times more Copper, 3.1 times more Iron, 2.6 times more Magnesium, 6.3 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium and 4.2 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 Coriander Leaves have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.9 times more Sugars than Raw Coriander Leaves.
• While Raw Coriander Leaves contain 1.5 times more Fiber and 2.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Coriander Leaves have similar amounts of Carbohydrate per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Coriander Leaves have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.