Comparing Nutrients in 14 ounces Fresh Orange juice VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Fresh Orange juice	Tomatoes	Recommended Dietary Allowance
Energy	6.16% 179kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	12% 15.4g	130g per day for Men 19-50 years
Sugars	46% 33.3g	14.4% 10.4g	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	11.6% 8.4g	7.5% 5.44g	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	% 7.2g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 16.4g	% 0g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Tomatoes	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	29.8% 119μg	15% 59.5μg	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	220% 198mg	60.4% 54.4mg	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	1.06% 0.16mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Tomatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	9.92% 0.79mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	19.7% 0.45mg	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	9.64% 67.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.47% 350g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs Tomatoes:

• Raw Orange juice has 2.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B5, 2 times more Vitamin B9 and 3.6 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.2 times more Vitamin A, 1.5 times more Vitamin B3, 2 times more Vitamin B6, 13.5 times more Vitamin E and 79 times more Vitamin K than Raw Orange juice.
• Both Raw Orange juice as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Fresh Orange juice vs Tomatoes:

• Raw Ripe Red Tomatoes contain 1.3 times more Copper, 1.4 times more Iron, 8.1 times more Manganese, 1.4 times more Phosphorus and 3.4 times more Zinc than Raw Orange juice.
• Both Raw Orange juice and Raw Ripe Red Tomatoes have similar amounts of Calcium, Magnesium, Potassium and Water per 14 oz.
• Both Raw Orange juice as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Orange juice has 2.5 times more Energy, 2.7 times more Carbohydrate, 3.2 times more Sugars and 1.5 times more Fructose than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6 times more Fiber and 1.3 times more Protein than Raw Orange juice.
• Both Raw Orange juice as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.