Comparing Nutrients in 300 calories Canned Orange Juice VS Spanish Tomato Sauce

Weight per 300 calories

• Canned Orange Juice: 638g
• Spanish Tomato Sauce: 909g

Canned Orange Juice has 1.4 times more energy per 100g than Spanish Tomato Sauce. It has low energy density when compared to other foods. Canned Spanish Tomato Sauce having low energy density.

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Spanish Tomato Sauce?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Canned Orange Juice	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	2.53% 2.45g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	1.08% 0.35g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	5.5% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	50.6% 66g	130g per day for Men 19-50 years
Sugars	77% 56g	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	21.4% 15.5g	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	% 14.5g	NA	g per day for Men 19-50 years
Sucrose	% 26g	NA	g per day for Men 19-50 years
Fiber	5.04% 1.9g	33.5% 12.7g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	49.5% 445μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	124% 1.6mg	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	38.3% 153μg	32% 127μg	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	213% 192mg	87% 78mg	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	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	6.4% 64mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	162% 1.45mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	395% 31.6mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	85.4% 1.96mg	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	15.5% 109mg	62.3% 436mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	99% 3355mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	286% 4291mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	15% 560g	22% 810g	3700g per day for Men 19-50 years

Canned Orange Juice VS Spanish Tomato Sauce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Spanish Tomato Sauce?

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Spanish Tomato Sauce:

• 300 calories of Canned Orange Juice have 1.2 times more Vitamin B9 and 2.5 times more Vitamin C than Spanish Tomato Sauce.
• While 300 kcal of Canned Spanish Tomato Sauce contain 7.8 times more Vitamin A, 2.7 times more Vitamin B1, 4.2 times more Vitamin B2, 9.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 8.1 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Unsweetened Canned Orange Juice as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Orange Juice vs Spanish Tomato Sauce:

• 300 kcal of Canned Spanish Tomato Sauce contain 2.4 times more Calcium, 10.4 times more Copper, 49.6 times more Iron, 2.7 times more Magnesium, 14.6 times more Manganese, 4 times more Phosphorus, 2.9 times more Potassium, 8.5 times more Selenium, 168.1 times more Sodium, 12.1 times more Zinc and 1.4 times more Water than Unsweetened Canned Orange Juice.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Spanish Tomato Sauce contain 6.6 times more Fiber and 3 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Spanish Tomato Sauce offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Canned Spanish Tomato Sauce provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.