Comparing Nutrients in 1 kilogram Valencia Oranges VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Valencia Oranges	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	17% 490kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	27% 35.3g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	10.5% 4g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	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% 2.74mg	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	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	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	10% 0.23mg	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	24.3% 170mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.3% 863g	25.5% 942g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2 times more Vitamin B9 than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 1.9 times more Vitamin A, 2 times more Vitamin B2, 2.5 times more Vitamin B3 and 1.4 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Tomato Juice with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Valencia Oranges as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Tomato Juice with Salt:

• Raw Valencia Oranges have 4 times more Calcium than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 4.3 times more Iron, 3 times more Manganese, more Sodium and 1.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Tomato Juice with Salt have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 2.9 times more Energy, 3.2 times more Omega 3, 3.4 times more Carbohydrate, 6.3 times more Fiber and 1.2 times more Protein than Canned Tomato Juice with Salt.
• Both Raw Valencia Oranges as well as Canned Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.