Comparing Nutrients in 100 calories Oranges VS Low Salt Tomato and Vegetable Juice

Weight per 100 calories

• Oranges: 213g
• Low Salt Tomato and Vegetable Juice: 455g

Oranges have 2.1 times more energy per 100g than Low Salt Tomato and Vegetable Juice. It has low energy density when compared to other foods. Tomato and Vegetable Juice Low Sodium having very low energy density.

Which food has more nutrients per 100 calories - Oranges or Low Salt Tomato and Vegetable Juice?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Low Salt Tomato and Vegetable Juice	11%	4%	85%

Macro Nutrients

	Oranges	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.93% 0.015g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.2% 25g	16% 21g	130g per day for Men 19-50 years
Sugars	27.4% 20g	20.6% 15g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	9.57% 3.64g	38g per day for Men 19-50 years
Protein	3.57% 2g	4.87% 2.73g	56g per day for Men 19-50 years

Vitamins

	Oranges	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Vitamin A	2.6% 23.4μg	39.4% 355μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.4% 0.19mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.55% 0.085mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.75% 0.6mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	49% 0.64mg	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	16% 64μg	24% 95μg	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	126% 113mg	140% 126mg	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	2.55% 0.38mg	9.7% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Low Salt Tomato and Vegetable Juice	Recommended Dietary Allowance
Calcium	8.5% 85mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.096mg	101% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	2.66% 0.21mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.07% 21.3mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	2.3% 0.053mg	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	4.26% 29.8mg	11% 77.3mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	26% 877mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	4.13% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	17.6% 264mg	1500mg per day for Men 19-50 years
Zinc	1.35% 0.15mg	8.26% 0.91mg	11mg per day for Men 19-50 years
Water	5% 185g	11.5% 425g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Oranges vs Low Salt Tomato and Vegetable Juice:

• Tomato and Vegetable Juice Low Sodium contains 15.1 times more Vitamin A, 1.6 times more Vitamin B2, 5.5 times more Vitamin B3, 5 times more Vitamin B6, 1.5 times more Vitamin B9, 3.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Tomato and Vegetable Juice Low Sodium have similar amounts of Vitamin B1 and Vitamin C per 100 kcal.
• Both Raw Oranges as well as Tomato and Vegetable Juice Low Sodium have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Oranges vs Low Salt Tomato and Vegetable Juice:

• Raw Oranges have 1.7 times more Calcium than Tomato and Vegetable Juice Low Sodium.
• While Tomato and Vegetable Juice Low Sodium contains 9.5 times more Copper, 9 times more Iron, 2.4 times more Magnesium, 2.6 times more Phosphorus, 2.3 times more Potassium, 2.1 times more Selenium, more Sodium, 6.1 times more Zinc and 2.3 times more Water than Raw Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Oranges have 1.3 times more Sugars and 1.4 times more Fiber than Tomato and Vegetable Juice Low Sodium.
• While Tomato and Vegetable Juice Low Sodium contains 4.7 times more Omega 6 and 1.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Tomato and Vegetable Juice Low Sodium have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Oranges as well as Tomato and Vegetable Juice Low Sodium have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.