Comparing Nutrients in 1 kilogram Oranges VS Tomato Juice

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Oranges	Tomato Juice	Recommended Dietary Allowance
Energy	16.2% 470kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	27% 35.3g	130g per day for Men 19-50 years
Sugars	129% 94g	35.6% 26g	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	18.3% 13.3g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	10.5% 4g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tomato Juice	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	54% 0.7mg	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	75% 300μg	50% 200μg	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	591% 532mg	779% 701mg	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	12% 1.8mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Tomato Juice	Recommended Dietary Allowance
Calcium	40% 400mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	29.6% 0.68mg	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	20% 140mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.4% 868g	25.5% 942g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Tomato Juice:

• Raw Oranges have 1.5 times more Vitamin B9 than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 2.1 times more Vitamin A, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin C, 1.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Canned Tomato Juice no Salt have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Tomato Juice:

• Raw Oranges have 4 times more Calcium than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 3.9 times more Iron, 2.7 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Tomato Juice no Salt have similar amounts of Copper, Magnesium, Potassium and Water per 1 kg.
• Both Raw Oranges as well as Canned Tomato Juice no Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 2.8 times more Energy, 3.3 times more Carbohydrate, 3.6 times more Sugars and 6 times more Fiber than Canned Tomato Juice no Salt.
• Both Raw Oranges and Canned Tomato Juice no Salt have similar amounts of Protein per 1 kg.
• Both Raw Oranges as well as Canned Tomato Juice no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.