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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Tomatoes in Juice with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	54% 70.3g	130g per day for Men 19-50 years
Sugars	16% 11.6g	NA	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	8.2% 5.94g	NA	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	10% 91μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	32.4% 0.42mg	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	9.07% 36.3μg	34% 136μg	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	63.5% 57mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.83% 11.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	15% 150mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	NA	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	32.3% 2.6mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	NA	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.6% 430g	10% 373g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.5 times more Vitamin A, 5.8 times more Vitamin B1 and 1.4 times more Vitamin B3 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.8 times more Vitamin B5, 3.8 times more Vitamin B9 and 5.6 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Oranges with Peel have similar amounts of Vitamin B2 and Vitamin B6 per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 1 lb.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 57.5 times more Sodium than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 2.1 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium and 1.3 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Raw Oranges with Peel have similar amounts of Copper, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges with Peel contain 3.9 times more Energy, 4 times more Omega 3, 4.5 times more Carbohydrate, 2.4 times more Fiber and 1.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Oranges with Peel have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.