Comparing Nutrients in 7 ounces Tomatoes in Juice VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Tomatoes	17%	9%	74%

Macro Nutrients

	Tomatoes in Juice	Tomatoes	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.93% 0.16g	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	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Tomatoes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Tomatoes	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	0.11% 4.56μg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	9.84% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.1% 188g	5.07% 188g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice have 15.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Vitamin A, 1.9 times more Vitamin B9 and 2.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3, Vitamin C and Vitamin E per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes in Juice vs Tomatoes:

• Canned Red Ripe Tomatoes in Tomato Juice have 3.3 times more Calcium, 2.1 times more Iron and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Manganese, 1.4 times more Phosphorus and 1.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Ripe Red Tomatoes have similar amounts of Copper, Magnesium, Potassium and Water per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate, Sugars, Fructose and Protein per 7 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.