Comparing Nutrients in 1 pound Navel Oranges VS Tomato Juice

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Tomato Juice	Recommended Dietary Allowance
Energy	7.66% 222kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	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	43.8% 57g	12.3% 16g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Navel 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	25.7% 0.31mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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

	Navel Oranges	Tomato Juice	Recommended Dietary Allowance
Calcium	19.5% 195mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	7.37% 0.59mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	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	15% 104mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	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	3.3% 0.36mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.6% 427g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.7 times more Vitamin B9 than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 1.9 times more Vitamin A, 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 2.1 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Tomato Juice no Salt have similar amounts of Vitamin B6 and Vitamin C per 1 lb.
• Both Raw Navel 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 Navel Oranges vs Tomato Juice:

• Raw Navel Oranges have 4.3 times more Calcium and 1.2 times more Phosphorus than Canned Tomato Juice no Salt.
• While Canned Tomato Juice no Salt contains 3 times more Iron, 2.3 times more Manganese, 1.3 times more Potassium and 1.4 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Tomato Juice no Salt have similar amounts of Copper, Magnesium and Water per 1 lb.
• Both Raw Navel 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 Navel Oranges have 2.9 times more Energy, 3.6 times more Carbohydrate, 3.3 times more Sugars, 1.7 times more Fructose and 5.5 times more Fiber than Canned Tomato Juice no Salt.
• Both Raw Navel Oranges and Canned Tomato Juice no Salt have similar amounts of Protein per 1 lb.
• Both Raw Navel 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.