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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Tomato Juice with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	5.86% 170kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	119% 155g	130g per day for Men 19-50 years
Sugars	35.6% 26g	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	18.3% 13.3g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.5% 4g	118% 45g	38g per day for Men 19-50 years
Protein	15% 8.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	71.5% 0.93mg	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	50% 200μg	75% 300μg	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	779% 701mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.3% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	10% 100mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	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	48.8% 3.9mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	NA	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	27% 190mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25.5% 942g	22.2% 823g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Tomato Juice with Salt has 1.8 times more Vitamin A, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Oranges with Peel provide similar amounts of Vitamin B1 and Vitamin C per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Tomato Juice with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Tomato Juice with Salt has 126.5 times more Sodium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 7 times more Calcium, 1.4 times more Copper, 2.1 times more Iron and 1.3 times more Magnesium than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Oranges with Peel contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Canned Tomato Juice with Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 3.7 times more Energy, 4.4 times more Carbohydrate, 11.3 times more Fiber and 1.5 times more Protein than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.