Comparing Nutrients in 1 pound Fresh Orange juice VS Tomatoes in Juice

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Tomatoes in Juice	16%	12%	72%

Macro Nutrients

	Fresh Orange juice	Tomatoes in Juice	Recommended Dietary Allowance
Energy	7.04% 204kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	36.3% 47g	12% 15.7g	130g per day for Men 19-50 years
Sugars	52.6% 38g	16% 11.6g	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	13.3% 9.6g	8.2% 5.94g	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	% 8.2g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 18.8g	% 0g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Tomatoes in Juice	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	38.7% 0.5mg	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	34% 136μg	9.07% 36.3μg	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	252% 227mg	63.5% 57mg	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	1.2% 0.18mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Tomatoes in Juice	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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% 0.91mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	13.4% 0.31mg	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	11% 77mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 401g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Tomatoes in Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Fresh Orange juice versus 1 lb of Tomatoes in Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Tomatoes in Juice:

• 1 pound of Fresh Orange juice has 1.6 times more Vitamin B5, 3.8 times more Vitamin B9 and 4 times more Vitamin C than Tomatoes in Juice.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice contains 2.2 times more Vitamin A, 6.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B6, 14.8 times more Vitamin E and 29 times more Vitamin K than Raw Orange juice.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Orange juice as well as Canned Red Ripe Tomatoes in Tomato Juice have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Tomatoes in Juice:

• 1 lb of Canned Red Ripe Tomatoes in Tomato Juice contains 3 times more Calcium, 2.9 times more Iron and 4.9 times more Manganese than Raw Orange juice.
• Both Fresh Orange juice and Tomatoes in Juice contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Raw Orange juice as well as Canned Red Ripe Tomatoes in Tomato Juice lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fresh Orange juice has 3 times more Carbohydrate, 3.3 times more Sugars and 1.6 times more Fructose than Tomatoes in Juice.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice contains 9.5 times more Fiber than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Canned Red Ripe Tomatoes in Tomato Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.