Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Canned Small Ripe Olives

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Canned Small Ripe Olives	3%	78%	19%

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Small Ripe Olives	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	22.3% 21.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	14% 4.52g	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	7.34% 1.25g	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	9.22% 12g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	0% 0g	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	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Small Ripe Olives	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	3.75% 33.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	0.5% 0.006mg	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	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	1.37% 0.018mg	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	2% 1.8mg	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	22% 3.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Small Ripe Olives	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	55.3% 0.5mg	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	156% 12.5mg	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	1.73% 0.04mg	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	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	0.47% 16mg	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	97% 1459mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Canned Small Ripe Olives per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Canned Small Ripe Olives 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 Canned Small Ripe Olives:

• 7 ounces of Tomatoes in Juice with Salt have 191.7 times more Vitamin B1, more Vitamin B2, 19.2 times more Vitamin B3, 7.8 times more Vitamin B5, 12.3 times more Vitamin B6, more Vitamin B9, 14 times more Vitamin C and 1.9 times more Vitamin K than Canned Small Ripe Olives.
• While 7 oz of Canned Small Ripe Olives contain 2.8 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Canned Small Ripe Olives have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Small Ripe Olives have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Canned Small Ripe Olives:

• 7 ounces of Tomatoes in Juice with Salt have 2.5 times more Magnesium, 3.4 times more Manganese, 5.7 times more Phosphorus and 23.9 times more Potassium than Canned Small Ripe Olives.
• While 7 oz of Canned Small Ripe Olives contain 2.7 times more Calcium, 4.8 times more Copper, 11 times more Iron, 6.4 times more Sodium and 1.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Small Ripe Olives contain similar levels of Water per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• 7 ounces of Canned Small Ripe Olives lack sufficient amounts of Magnesium, Manganese, Phosphorus and Potassium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Small Ripe Olives lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have more Sugars than Canned Small Ripe Olives.
• While 7 oz of Canned Small Ripe Olives contain 7.3 times more Energy, 43.6 times more Fat, 67 times more Saturated Fat, 6.5 times more Omega 6 and 1.7 times more Carbohydrate than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Small Ripe Olives offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Omega 6
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Small Ripe Olives provide inadequate amounts of Omega 3 and Protein in seven ounces.