Comparing Nutrients in 1 kilogram Tomato Juice VS Valencia Oranges

Macros Ratio

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

Macro Nutrients

	Tomato Juice	Valencia Oranges	Recommended Dietary Allowance
Energy	5.86% 170kcal	17% 490kcal	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	91% 119g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	15% 8.5g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	10% 100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	41% 0.37mg	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	10% 0.23mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	25.5% 942g	23.3% 863g	3700g per day for Men 19-50 years

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

• Canned Tomato Juice no Salt has 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.
• While Raw Valencia Oranges contain 2 times more Vitamin B9 than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Canned Tomato Juice no Salt as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Tomato Juice no Salt has 4.3 times more Iron, 3 times more Manganese, 1.2 times more Potassium and 1.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 4 times more Calcium than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Valencia Oranges have similar amounts of Copper, Magnesium, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges contain 2.9 times more Energy, 3.2 times more Omega 3, 3.4 times more Carbohydrate and 6.3 times more Fiber than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Valencia Oranges have similar amounts of Protein per 1 kg.
• Both Canned Tomato Juice no Salt as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.