Comparing Nutrients in 1 pound Oranges VS Tomato Juice

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Oranges	Tomato Juice	Recommended Dietary Allowance
Energy	7.35% 213kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	12.3% 16g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	16% 11.7g	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	8.32% 6.03g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tomato Juice	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	24.4% 0.32mg	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	22.7% 91μg	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	268% 241mg	353% 318mg	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	5.44% 0.82mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Tomato Juice	Recommended Dietary Allowance
Calcium	18% 181mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	5.67% 0.45mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	9.07% 63.5mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.6% 427g	3700g per day for Men 19-50 years

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

• Raw Oranges have 1.5 times more Vitamin B9 than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 2.1 times more Vitamin A, 2 times more Vitamin B2, 2.4 times more Vitamin B3, 1.3 times more Vitamin C, 1.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Canned Tomato Juice no Salt have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Raw Oranges as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Tomato Juice:

• Raw Oranges have 4 times more Calcium than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 3.9 times more Iron, 2.7 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Tomato Juice no Salt have similar amounts of Copper, Magnesium, Potassium and Water per 1 lb.
• Both Raw Oranges as well as Canned Tomato Juice no Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 2.8 times more Energy, 3.3 times more Carbohydrate, 3.6 times more Sugars and 6 times more Fiber than Canned Tomato Juice no Salt.
• Both Raw Oranges and Canned Tomato Juice no Salt have similar amounts of Protein per 1 lb.
• Both Raw Oranges as well as Canned Tomato Juice no Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.