Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Poppy Seed

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Poppy Seed	13%	67%	20%

Macro Nutrients

	Tomatoes in Juice with Salt	Poppy Seed	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	36% 1042kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	85% 82.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	28% 8.96g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	330% 56g	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	43% 56g	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	0.79% 0.58g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.62g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	102% 38.7g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Poppy Seed	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	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	37.7% 0.49mg	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	40.7% 163μg	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	2.2% 2mg	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	23.4% 3.5mg	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	Poppy Seed	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	285% 2854mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	359% 3.23mg	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	242% 19.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	164% 689mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	579% 13.3mg	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	247% 1726mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	42% 1427mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	48.7% 26.8μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	143% 15.7mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.32% 12g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 12.6 times more Vitamin C and more Vitamin K than Poppy Seed Spices.
• While Poppy Seed Spices contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.8 times more Vitamin B5, 2.2 times more Vitamin B6, 10.3 times more Vitamin B9 and 3 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Poppy Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 4.4 times more Sodium and 15.9 times more Water than Poppy Seed Spices.
• While Poppy Seed Spices contain 43.6 times more Calcium, 31.3 times more Copper, 17.1 times more Iron, 34.7 times more Magnesium, 98.6 times more Manganese, 51.2 times more Phosphorus, 3.8 times more Potassium, 19.3 times more Selenium and 65.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 7 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 4.5 times more Fructose than Poppy Seed Spices.
• While Poppy Seed Spices contain 32.8 times more Energy, 166.2 times more Fat, 132.9 times more Saturated Fat, 68.3 times more Omega 3, 291.7 times more Omega 6, 8.1 times more Carbohydrate, 10.3 times more Fiber and 22.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Poppy Seed Spices have similar amounts of Sugars per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Poppy Seed Spices have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.