Comparing Nutrients in 7 ounces Tomatoes VS White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	2%	0%	98%

Macro Nutrients

	Tomatoes	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.02% 0.02g	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	18.3% 23.8g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	31.3% 22.7g	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	13.4% 9.72g	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	% 8.93g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.57g	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	0.78% 0.44g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	White Cranberry Strawberry Flavored Juice Drink 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	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	2.6% 0.42mg	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	7.63% 0.099mg	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	59% 53mg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY	Recommended Dietary Allowance
Calcium	2% 20mg	0.79% 7.94mg	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	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	2.24% 0.052mg	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	0.85% 5.95mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	0.82% 27.8mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.7% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 1.9 times more Vitamin B1, 2.8 times more Vitamin B3, 1.6 times more Vitamin B6, 3.8 times more Vitamin B9, more Vitamin E and more Vitamin K than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 3.2 times more Vitamin B2 and 1.9 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY:

• Raw Ripe Red Tomatoes have 2.5 times more Calcium, 6.6 times more Copper, 6.8 times more Iron, 5.5 times more Magnesium, 4.4 times more Manganese, 8 times more Phosphorus, 16.9 times more Potassium and 4.3 times more Zinc than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• Both Raw Ripe Red Tomatoes and White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have similar amounts of Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2 times more Fiber and 4 times more Protein than White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY.
• While White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY contains 2.7 times more Energy, 3.1 times more Carbohydrate, 4.3 times more Sugars and 3.6 times more Fructose than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as White Cranberry Strawberry Flavored Juice Drink OCEAN SPRAY have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.