Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Stewed Canned Tomatoes	Fresh Orange juice	Recommended Dietary Allowance
Energy	4.07% 118kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	36.3% 47g	130g per day for Men 19-50 years
Sugars	22% 16g	52.6% 38g	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	11.8% 8.53g	13.3% 9.6g	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	% 7.4g	% 8.2g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 18.8g	g per day for Men 19-50 years
Fiber	12% 4.54g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	14% 0.18mg	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	5.67% 22.7μg	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	40% 36mg	252% 227mg	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	25% 3.76mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Fresh Orange juice	Recommended Dietary Allowance
Calcium	15.4% 154mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	75.4% 6.03mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	2.76% 0.064mg	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	13% 91mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Fresh Orange juice:

• 1 pound of Stewed Canned Tomatoes has 1.8 times more Vitamin B3, 20.8 times more Vitamin E and 24 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 2 times more Vitamin B1, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 6 times more Vitamin B9 and 6.3 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Fresh Orange juice provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Fresh Orange juice:

• 1 pound of Stewed Canned Tomatoes has 3.1 times more Calcium, 2.5 times more Copper, 6.7 times more Iron, 4.2 times more Manganese and 221 times more Sodium than Fresh Orange juice.
• Both Stewed Canned Tomatoes and Fresh Orange juice contain similar levels of Magnesium, Phosphorus, Potassium and Water per one pound.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Orange juice lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 5 times more Fiber than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.7 times more Carbohydrate and 2.4 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Fresh Orange juice offer comparable quantities of Fructose per one pound.
• 1 pound of Fresh Orange juice provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.