Comparing Nutrients in 100 calories Tomatoes in Juice with Salt VS Stewed Canned Tomatoes

Weight per 100 calories

• Tomatoes in Juice with Salt: 625g
• Stewed Canned Tomatoes: 385g

Stewed Canned Ripe Red Tomatoes have 1.6 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes in Juice with Salt or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Tomatoes in Juice with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.56g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	1.56% 0.025g	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.57% 0.61g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	18.3% 24g	130g per day for Men 19-50 years
Sugars	22% 16g	18.7% 13.5g	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	11.3% 8.2g	9.97% 7.23g	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	% 7.75g	% 6.27g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.077g	g per day for Men 19-50 years
Fiber	31.3% 12g	10% 3.85g	38g per day for Men 19-50 years
Protein	8.8% 4.94g	6.25% 3.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	14% 125μg	3.85% 34.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	5.03% 0.065mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	4.8% 19.2μg	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	87.5% 78.8mg	33.8% 30.4mg	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	24.6% 3.7mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16.3μg	7.7% 9.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	20.6% 206mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	44.5% 3.56mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	18.5% 0.43mg	9.87% 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	15% 106mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	35% 1194mg	23.4% 796mg	3400mg per day for Men 19-50 years
Selenium	7.95% 4.38μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	56.7% 850mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	5.94% 0.65mg	11mg per day for Men 19-50 years
Water	16% 592g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes in Juice with Salt vs Stewed Canned Tomatoes:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.6 times more Vitamin A, 20.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B5, 10.6 times more Vitamin B6, 2.6 times more Vitamin B9, 2.6 times more Vitamin C and 1.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin E per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Tomatoes in Juice with Salt vs Stewed Canned Tomatoes:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.6 times more Calcium, 1.4 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 1.9 times more Selenium and 1.7 times more Water than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Copper and 1.4 times more Iron than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Stewed Canned Ripe Red Tomatoes have similar amounts of Sodium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.1 times more Fat, 2.2 times more Omega 3, 2.1 times more Omega 6, 3.1 times more Fiber and 1.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars and Fructose per 100 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.