Comparing Nutrients in 7 ounces Tomatoes VS Diet Cran Cherry OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Diet Cran Cherry OCEAN SPRAY	23%	0%	77%

Macro Nutrients

	Tomatoes	Diet Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	0.27% 7.94kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.006% 0.002g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	1.07% 1.4g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	0.6% 0.44g	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	3.75% 2.7g	0.19% 0.14g	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	% 2.5g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	0.74% 0.42g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Diet Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	0.32% 0.052mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	2% 7.94μg	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	30.2% 27mg	72.3% 65mg	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	7.14% 1.07mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Diet Cran Cherry OCEAN SPRAY	Recommended Dietary Allowance
Calcium	2% 20mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	2% 0.018mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	0.99% 0.079mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	1.04% 0.024mg	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	6.8% 47.6mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	0.7% 24mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	0.18% 0.02mg	11mg per day for Men 19-50 years
Water	5.07% 188g	5.3% 197g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Diet Cran Cherry OCEAN SPRAY per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Diet Cran Cherry OCEAN SPRAY to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes vs Diet Cran Cherry OCEAN SPRAY:

• 7 ounces of Tomatoes have 42 times more Vitamin A, more Vitamin B1, 22.8 times more Vitamin B3, more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin E and 79 times more Vitamin K than Diet Cran Cherry OCEAN SPRAY.
• While 7 oz of Diet Cran Cherry OCEAN SPRAY contain 2.4 times more Vitamin C than Raw Ripe Red Tomatoes.
• 7 ounces of Diet Cran Cherry OCEAN SPRAY have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Diet Cran Cherry OCEAN SPRAY have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Diet Cran Cherry OCEAN SPRAY:

• 7 ounces of Tomatoes have 6.6 times more Copper, 6.8 times more Iron, 11 times more Magnesium, 9.5 times more Manganese, more Phosphorus and 19.8 times more Potassium than Diet Cran Cherry OCEAN SPRAY.
• Both Tomatoes and Diet Cran Cherry OCEAN SPRAY contain similar levels of Water per seven ounces.
• 7 ounces of Diet Cran Cherry OCEAN SPRAY lack sufficient amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium
• Both Raw Ripe Red Tomatoes as well as Diet Cran Cherry OCEAN SPRAY lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes have 5.6 times more Carbohydrate, 12 times more Sugars and 2 times more Fiber than Diet Cran Cherry OCEAN SPRAY.
• 7 ounces of Diet Cran Cherry OCEAN SPRAY provide inadequate amounts of Carbohydrate and Fiber
• Both Raw Ripe Red Tomatoes as well as Diet Cran Cherry OCEAN SPRAY provide inadequate amounts of Energy and Protein in seven ounces.