Comparing Nutrients in 1 pound Valencia Oranges VS Tomato Juice

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Tomato Juice	Recommended Dietary Allowance
Energy	7.66% 222kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	41.5% 54g	12.3% 16g	130g per day for Men 19-50 years
Sugars	NA	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	30% 11.3g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tomato Juice	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	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	7.77% 1.24mg	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	22% 0.29mg	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	44.2% 177μg	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	244% 220mg	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	NA	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tomato Juice	Recommended Dietary Allowance
Calcium	18% 181mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	5.1% 0.41mg	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	4.54% 0.1mg	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	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	NA	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	2.47% 0.27mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.6% 427g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2 times more Vitamin B9 than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 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.
• Both Raw Valencia Oranges and Canned Tomato Juice no Salt have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Raw Valencia 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 Valencia Oranges vs Tomato Juice:

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

Comparison of macro-nutrients per 1 pound:

• Raw Valencia Oranges have 2.9 times more Energy, 3.2 times more Omega 3, 3.4 times more Carbohydrate, 6.3 times more Fiber and 1.2 times more Protein than Canned Tomato Juice no Salt.
• Both Raw Valencia Oranges as well as Canned Tomato Juice no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.