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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Orange Juice Concentrate	6%	1%	93%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	123% 160g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	186% 135g	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	47.2% 34.2g	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	% 30g	g per day for Men 19-50 years
Sucrose	% 0g	% 70.8g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	12% 4.54g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Vitamin A	12% 109μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	91% 1.18mg	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	14.7% 59μg	87.3% 349μg	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	730% 657mg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Orange Juice Concentrate	Recommended Dietary Allowance
Calcium	5% 50mg	17.2% 172mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.25% 90μg	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	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	23% 0.53mg	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	39.5% 277mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	84% 2853mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	6.6% 0.73mg	11mg per day for Men 19-50 years
Water	11.6% 428g	7.43% 275g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.8 times more Vitamin A and 7 times more Vitamin K than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 7.6 times more Vitamin B1, 8 times more Vitamin B2, 2.1 times more Vitamin B3, 5.7 times more Vitamin B5, 3.3 times more Vitamin B6, 5.9 times more Vitamin B9 and 6.4 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Orange Juice Concentrate have similar amounts of Vitamin E per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Frozen Orange Juice Concentrate have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cooked Ripe Red Tomatoes have 1.3 times more Copper, 2.1 times more Iron and 1.6 times more Water than Frozen Orange Juice Concentrate.
• While Frozen Orange Juice Concentrate contains 3.5 times more Calcium, 3.9 times more Magnesium, 2.2 times more Phosphorus and 2.9 times more Potassium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Frozen Orange Juice Concentrate have similar amounts of Manganese and Zinc per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Frozen Orange Juice Concentrate have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Orange Juice Concentrate contains 8.2 times more Energy, 8.5 times more Omega 3, 8.8 times more Carbohydrate, 11.9 times more Sugars, 5.8 times more Fructose, 1.4 times more Fiber and 2.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Frozen Orange Juice Concentrate have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.