Comparing Nutrients in 100 grams Tomatoes in Juice with Salt VS Okra

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Okra	20%	4%	76%

Macro Nutrients

	Tomatoes in Juice with Salt	Okra	Recommended Dietary Allowance
Energy	0.55% 16kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.67% 3.47g	5.73% 7.45g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	2.04% 1.48g	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	1.8% 1.3g	0.79% 0.57g	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	% 1.24g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.6g	g per day for Men 19-50 years
Fiber	5% 1.9g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	3.45% 1.93g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Okra	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	4% 36μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	4.6% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	4.9% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	16.5% 0.22mg	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	2% 8μg	15% 60μg	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	14% 12.6mg	25.6% 23mg	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	3.93% 0.59mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Okra	Recommended Dietary Allowance
Calcium	3.3% 33mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	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	7.13% 0.57mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	34.3% 0.79mg	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	2.43% 17mg	8.7% 61mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.42% 89.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes in Juice with Salt vs Okra:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.9 times more Vitamin B1 and 2.2 times more Vitamin E than Raw Okra.
• While Raw Okra contains 1.8 times more Vitamin A, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 7.5 times more Vitamin B9, 1.8 times more Vitamin C and 12 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Okra have similar amounts of Vitamin B2 per 100 g.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Okra have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes in Juice with Salt vs Okra:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 16.4 times more Sodium than Raw Okra.
• While Raw Okra contains 2.5 times more Calcium, 2.1 times more Copper, 5.7 times more Magnesium, 11.6 times more Manganese, 3.6 times more Phosphorus, 1.6 times more Potassium and 4.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Okra have similar amounts of Iron, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.7 times more Sugars and 2.3 times more Fructose than Raw Okra.
• While Raw Okra contains 2.1 times more Energy, 2.1 times more Carbohydrate, 1.7 times more Fiber and 2.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Okra have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.