Comparing Nutrients in 1 pound Oranges VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Oranges	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	7.35% 213kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	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	41% 53.3g	12% 15.7g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	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	NA	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	NA	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	268% 241mg	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	5.44% 0.82mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	22.7% 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	5.67% 0.45mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	10.8% 45.4mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Tomatoes in Juice with Salt:

• Raw Oranges have 2.1 times more Vitamin B5, 3.8 times more Vitamin B9 and 4.2 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.8 times more Vitamin A, 6.6 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B6, 3.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Tomatoes in Juice with Salt:

• Raw Oranges have 1.2 times more Calcium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.7 times more Iron, 2.7 times more Manganese, 1.4 times more Selenium, more Sodium and 1.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 2.9 times more Energy, 3.4 times more Carbohydrate, 3.7 times more Sugars and 1.3 times more Fiber than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw Oranges and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Protein per 1 lb.
• Both Raw Oranges as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.