Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Orange Juice	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	38.4% 50g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	55% 39.7g	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	8.2% 5.94g	15.2% 11g	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	% 5.35g	% 10.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 18.4g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	12% 109μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	11% 0.14mg	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	14.7% 59μg	27.2% 109μg	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	115% 103mg	152% 137mg	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	17% 2.54mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Orange Juice	Recommended Dietary Allowance
Calcium	5% 50mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	38.6% 3.1mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	4.14% 0.095mg	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	18% 127mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	11.6% 428g	10.8% 398g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Canned Orange Juice:

• Cooked Ripe Red Tomatoes have 2.7 times more Vitamin A, 2.6 times more Vitamin B3, 2.5 times more Vitamin B6, 2.8 times more Vitamin E and 28 times more Vitamin K than Unsweetened Canned Orange Juice.
• While Unsweetened Canned Orange Juice contains 1.4 times more Vitamin B5, 1.8 times more Vitamin B9 and 1.3 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Unsweetened Canned Orange Juice have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Canned Orange Juice:

• Cooked Ripe Red Tomatoes have 3.4 times more Copper, 6.8 times more Iron, 5 times more Manganese, 1.6 times more Phosphorus and 3.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Cooked Ripe Red Tomatoes and Unsweetened Canned Orange Juice have similar amounts of Calcium, Magnesium, Potassium and Water per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Unsweetened Canned Orange Juice have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 2.3 times more Fiber and 1.4 times more Protein than Unsweetened Canned Orange Juice.
• While Unsweetened Canned Orange Juice contains 2.6 times more Energy, 2.7 times more Carbohydrate, 3.5 times more Sugars and 1.9 times more Fructose than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Unsweetened Canned Orange Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.