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

Nutrient Comparison: Valencia Oranges VS Tomato Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Valencia Oranges has 2 times more Vitamin B9 than Tomato Juice with Salt.
• While 1 kg of 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 Valencia Oranges and Tomato Juice with Salt provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Valencia Oranges has 4 times more Calcium than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 4.3 times more Iron, 3 times more Manganese and more Sodium than Raw Valencia Oranges.
• Both Valencia Oranges and Tomato Juice with Salt contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Raw Valencia Oranges as well as Canned Tomato Juice with Salt lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 3.4 times more Carbohydrate and 6.3 times more Fiber than Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.