Comparing Nutrients in 100 calories Canned Low Sodium Vegetable Juice Cocktail VS Tomatoes

Weight per 100 calories

• Canned Low Sodium Vegetable Juice Cocktail: 526g
• Tomatoes: 556g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Canned Low Sodium Vegetable Juice Cocktail or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	3.95% 0.063g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	15.5% 20g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	20% 14.6g	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	9.95% 7.2g	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	% 7g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0.47g	% 0g	g per day for Men 19-50 years
Fiber	6.93% 2.63g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	8.55% 4.8g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Tomatoes	Recommended Dietary Allowance
Vitamin A	20.5% 184μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	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	27.6% 111μg	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	318% 286mg	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	35.8% 5.37mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.8% 32μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Tomatoes	Recommended Dietary Allowance
Calcium	7.9% 79mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	39.8% 0.36mg	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	19% 1.53mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	14.3% 100mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	31.6% 1074mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	5.74% 0.63mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	13.4% 495g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Low Sodium Vegetable Juice Cocktail vs Tomatoes:

• Canned Low Sodium Vegetable Juice Cocktail has 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B5, 1.3 times more Vitamin B9, 3.8 times more Vitamin C and 1.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin A and 1.4 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail 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 Canned Low Sodium Vegetable Juice Cocktail vs Tomatoes:

• Canned Low Sodium Vegetable Juice Cocktail has 1.4 times more Calcium, more Selenium and 10.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Manganese, 1.3 times more Phosphorus and 1.5 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Ripe Red Tomatoes have similar amounts of Copper, Iron, Magnesium, Potassium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Low Sodium Vegetable Juice Cocktail has 1.5 times more Fat, 3 times more Saturated Fat and 3.8 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Omega 6 and 2.5 times more Fiber than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Sugars, Fructose and Protein per 100 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.