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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Okara	18%	20%	62%

Macro Nutrients

	Tomatoes in Juice with Salt	Okara	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	3.54% 3.43g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	7.77% 1.32g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.8% 1.57g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Okara	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	1.24% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	3.5% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	17.6% 0.23mg	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	13% 51.6μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Okara	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	44% 0.4mg	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	32.2% 2.58mg	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	35% 0.8mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	12.4% 423mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.38% 162g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Okara 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 Okara:

• 7 ounces of Tomatoes in Juice with Salt have more Vitamin A, 28.8 times more Vitamin B1, 2.8 times more Vitamin B2, 7.1 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin C than Okara.
• While 7 oz of Okara contain 3.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Okara provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Okara have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Okara have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomatoes in Juice with Salt have 12.8 times more Sodium than Okara.
• While 7 oz of Okara contain 2.4 times more Calcium, 3.8 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 5.9 times more Manganese, 3.5 times more Phosphorus, 15.1 times more Selenium and 4.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Okara contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Okara contain 4.8 times more Energy, 22.3 times more Omega 3, 6.9 times more Omega 6, 3.5 times more Carbohydrate and 4.5 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, Omega 6 and Protein