Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Ground Nutmeg

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Ground Nutmeg	4%	60%	36%

Macro Nutrients

	Tomatoes in Juice with Salt	Ground Nutmeg	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	36% 1042kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	74.3% 72g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	161% 51.5g	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	4.1% 0.69g	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	75.2% 98g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	8.2% 5.93g	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	109% 41.3g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Ground Nutmeg	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	57.2% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	16% 2.58mg	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	24.4% 0.32mg	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	37.7% 151μg	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	6.6% 5.95mg	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% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Ground Nutmeg	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	36.5% 365mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	226% 2.04mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	86.5% 363mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	250% 5.75mg	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	60.4% 423mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	20.4% 695mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	38.8% 4.27mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.33% 12.4g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Tomatoes in Juice with Salt have 4 times more Vitamin A, 1.7 times more Vitamin B1, 4.2 times more Vitamin C, more Vitamin E and more Vitamin K than Ground Nutmeg.
• While 7 oz of Ground Nutmeg Spices contain 1.8 times more Vitamin B3, 1.4 times more Vitamin B6 and 9.5 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Ground Nutmeg provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Ground Nutmeg have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Ground Nutmeg Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomatoes in Juice with Salt have 7.2 times more Sodium and 15.2 times more Water than Ground Nutmeg.
• While 7 oz of Ground Nutmeg Spices contain 5.6 times more Calcium, 19.8 times more Copper, 5.3 times more Iron, 18.3 times more Magnesium, 42.6 times more Manganese, 12.5 times more Phosphorus, 1.8 times more Potassium, 2.3 times more Selenium and 17.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 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 Ground Nutmeg Spices contain 32.8 times more Energy, 145.2 times more Fat, 762.9 times more Saturated Fat, 3.6 times more Omega 6, 14.2 times more Carbohydrate, 10.9 times more Fiber and 7.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Ground Nutmeg offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Ground Nutmeg Spices provide inadequate amounts of Omega 3 in seven ounces.