Comparing Nutrients in 7 ounces Tomatoes VS Canned Cranberry-orange Relish

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Cranberry-orange Relish	1%	0%	99%

Macro Nutrients

	Tomatoes	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	12% 353kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.074% 0.024g	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	70.5% 92g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	NA	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	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	0% 0g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	1.24% 0.2mg	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	NA	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	NA	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	39.7% 35.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Cranberry-orange Relish	Recommended Dietary Allowance
Calcium	2% 20mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	8.8% 0.079mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	NA	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	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	2.2% 75.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	NA	11mg per day for Men 19-50 years
Water	5.07% 188g	2.85% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Canned Cranberry-orange Relish per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Canned Cranberry-orange Relish to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes vs Canned Cranberry-orange Relish:

• 7 ounces of Tomatoes have 10.5 times more Vitamin A, 1.2 times more Vitamin B1 and 5.9 times more Vitamin B3 than Canned Cranberry-orange Relish.
• While 7 oz of Canned Cranberry-orange Relish contain 1.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• 7 ounces of Canned Cranberry-orange Relish have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Ripe Red Tomatoes as well as Canned Cranberry-orange Relish have insufficient amounts of Vitamin B2 and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Canned Cranberry-orange Relish:

• 7 ounces of Tomatoes have 1.5 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 3 times more Phosphorus, 6.2 times more Potassium and 1.8 times more Water than Canned Cranberry-orange Relish.
• While 7 oz of Canned Cranberry-orange Relish contain 6.4 times more Sodium than Raw Ripe Red Tomatoes.
• 7 ounces of Canned Cranberry-orange Relish lack sufficient amounts of Magnesium, Phosphorus and Potassium
• Both Raw Ripe Red Tomatoes as well as Canned Cranberry-orange Relish lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes have more Fiber than Canned Cranberry-orange Relish.
• While 7 oz of Canned Cranberry-orange Relish contain 9.9 times more Energy and 11.9 times more Carbohydrate than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy
• 7 ounces of Canned Cranberry-orange Relish provide inadequate amounts of Fiber
• Both Raw Ripe Red Tomatoes as well as Canned Cranberry-orange Relish provide inadequate amounts of Protein in seven ounces.