Comparing Nutrients in 100 calories Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY VS Tomatoes

Weight per 100 calories

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY: 385g
• Tomatoes: 556g

Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 1.4 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	11%	0%	89%
Tomatoes	17%	9%	74%

Macro Nutrients

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.012% 0.004g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	20% 14.6g	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	15.4% 11g	10.5% 7.6g	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	% 6.54g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 0g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	5% 2.8g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.43% 3.85μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.63% 0.1mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	21% 83.3μg	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	141% 127mg	84.6% 76mg	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	0% 0mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY	Tomatoes	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	3.85% 0.035mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	1.92% 0.15mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	2.75% 11.5mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	5.2% 0.12mg	27.5% 0.63mg	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	2.2% 15.4mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	5.3% 181mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.51% 7.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	0.7% 0.077mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	9.75% 361g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Tomatoes:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 1.7 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 60.7 times more Vitamin A, more Vitamin B1, more Vitamin B2, 33 times more Vitamin B3, more Vitamin B6, more Vitamin E and 114.1 times more Vitamin K than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY vs Tomatoes:

• Raw Ripe Red Tomatoes contain 3.6 times more Calcium, 9.5 times more Copper, 9.8 times more Iron, 5.3 times more Magnesium, 5.3 times more Manganese, 8.7 times more Phosphorus, 7.3 times more Potassium, 3.6 times more Sodium, 12.3 times more Zinc and 1.5 times more Water than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY has 1.3 times more Sugars and 1.5 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Fat, 2.5 times more Fiber and 1.7 times more Protein than Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Light Cranberry And Raspberry Flavored Juice OCEAN SPRAY as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.