Comparing Nutrients in 1 pound Tomatoes VS Orange-grapefruit juice, canned or bottled, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Tomatoes	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	36% 46.6g	130g per day for Men 19-50 years
Sugars	16.5% 12g	63.7% 46g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	7.13% 4g	4.86% 2.72g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	21% 191μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	9.53% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	16% 63.5μg	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	69% 62mg	147% 132mg	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	16.3% 2.45mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	38.3% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	3.35% 0.077mg	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	15.6% 109mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	21% 717mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 402g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Ripe Red Tomatoes have 7 times more Vitamin A, 1.8 times more Vitamin B3, 3.5 times more Vitamin B6, 3.9 times more Vitamin E and 79 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B5 and 2.1 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Ripe Red Tomatoes have 1.3 times more Calcium, 6.7 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 2.4 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.3 times more Copper and 1.7 times more Iron than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Magnesium and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 12 times more Fiber and 1.5 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 2.4 times more Energy, 2.6 times more Carbohydrate and 3.9 times more Sugars than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.