Comparing Nutrients in 1 pound Oranges with Peel VS Tomato Juice

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tomato Juice	17%	13%	70%

Macro Nutrients

	Oranges with Peel	Tomato Juice	Recommended Dietary Allowance
Energy	9.85% 286kcal	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	54% 70.3g	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	53.7% 20.4g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tomato Juice	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	358% 322mg	353% 318mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Tomato Juice	Recommended Dietary Allowance
Calcium	31.8% 318mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	45.4% 3.63mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	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	14.3% 100mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10% 373g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Tomato Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Tomato Juice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oranges with Peel has 1.3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Tomato Juice.
• While 1 lb of Canned Tomato Juice no Salt contains 1.8 times more Vitamin A, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Tomato Juice provide similar amounts of Vitamin B1 and Vitamin C per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Canned Tomato Juice no Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Tomato Juice:

• 1 pound of Oranges with Peel has 7 times more Calcium, 1.4 times more Copper, 2.1 times more Iron and 1.3 times more Magnesium than Tomato Juice.
• Both Oranges with Peel and Tomato Juice contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of Tomato Juice lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Canned Tomato Juice no Salt lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oranges with Peel has 3.7 times more Energy, 4.4 times more Carbohydrate, 11.3 times more Fiber and 1.5 times more Protein than Tomato Juice.
• 1 pound of Tomato Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as Canned Tomato Juice no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.