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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Miso	25%	26%	49%

Macro Nutrients

	Tomatoes in Juice with Salt	Miso	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	6.36% 2.03g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	50.2% 0.8g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	29% 4.9g	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	38.7% 50.3g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	17% 12.3g	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	16.4% 12g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	45.3% 25.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Miso	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	11.2% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	30.4% 0.39mg	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	9.43% 37.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	6.6% 0.16μg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	48.5% 58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Miso	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	93% 0.83mg	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	61.8% 4.94mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	74% 1.7mg	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	45% 316mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	493% 7398mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	46% 5.1mg	11mg per day for Men 19-50 years
Water	5.1% 188g	2.3% 85.4g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5 times more Vitamin A, 5.9 times more Vitamin B1, more Vitamin C and 59 times more Vitamin E than Miso.
• While Miso contains 4.2 times more Vitamin B2, 1.3 times more Vitamin B3, 2.9 times more Vitamin B5, 1.8 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and 11.3 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 Miso have insufficient amounts of Vitamin D in 7 oz.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.2 times more Water than Miso.
• While Miso contains 1.7 times more Calcium, 8.1 times more Copper, 4.4 times more Iron, 4.8 times more Magnesium, 12.6 times more Manganese, 9.4 times more Phosphorus, 10 times more Selenium, 32.4 times more Sodium and 21.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Miso have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Miso contains 12.4 times more Energy, 24 times more Fat, 30.1 times more Saturated Fat, 101.3 times more Omega 3, 25.6 times more Omega 6, 7.3 times more Carbohydrate, 2.4 times more Sugars, 4.6 times more Fructose, 2.8 times more Fiber and 16.2 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 Miso have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.