Comparing Nutrients in 1 kilogram Canned Orange Juice VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Canned Orange Juice	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	16.2% 470kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	121% 87.6g	NA	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	37% 14g	38g per day for Men 19-50 years
Protein	12% 6.8g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	10% 90μg	54.4% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	80.8% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	56.2% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	136% 1.77mg	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	60% 240μg	35% 140μg	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	334% 301mg	96% 86mg	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	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	10% 100mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	178% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	435% 34.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	94% 2.16mg	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	24.3% 170mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	109% 3690mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	315% 4720mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	23.7% 877g	24% 891g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Spanish Tomato Sauce per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Spanish Tomato Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Spanish Tomato Sauce:

• 1 kilogram of Canned Orange Juice has 1.7 times more Vitamin B9 and 3.5 times more Vitamin C than Spanish Tomato Sauce.
• While 1 kg of Canned Spanish Tomato Sauce contains 5.4 times more Vitamin A, 1.9 times more Vitamin B1, 3 times more Vitamin B2, 6.4 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.7 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Unsweetened Canned Orange Juice as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Spanish Tomato Sauce:

• 1 kg of Canned Spanish Tomato Sauce contains 7.3 times more Copper, 34.8 times more Iron, 1.9 times more Magnesium, 10.3 times more Manganese, 2.8 times more Phosphorus, 2 times more Potassium, 118 times more Sodium and 8.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Spanish Tomato Sauce contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Canned Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 1.5 times more Carbohydrate than Spanish Tomato Sauce.
• While 1 kg of Canned Spanish Tomato Sauce contains 4.7 times more Fiber and 2.1 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Canned Spanish Tomato Sauce provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.