Comparing Nutrients in 300 calories Valencia Oranges VS Tomato Juice with Salt

Weight per 300 calories

• Valencia Oranges: 612g
• Tomato Juice with Salt: 1765g

Valencia Oranges have 2.9 times more energy per 100g than Tomato Juice with Salt. It has low energy density when compared to other foods. Canned Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Valencia Oranges or Tomato Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Valencia Oranges	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.84g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	6.12% 0.098g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	48% 62.3g	130g per day for Men 19-50 years
Sugars	NA	62.8% 45.5g	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	NA	32.4% 23.5g	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	NA	% 22g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	18.6% 7.06g	38g per day for Men 19-50 years
Protein	11.4% 6.37g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	45% 406μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	74.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	95% 1.24mg	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	59.7% 239μg	88.2% 353μg	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	330% 297mg	1375% 1237mg	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	NA	37.6% 5.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 40.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	82.4% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.04% 122μg	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	6.9% 0.55mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.2mg	46.2% 194mg	420mg per day for Men 19-50 years
Manganese	6.12% 0.14mg	52% 1.2mg	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% 104mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	32.2% 1096mg	113% 3829mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.82μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	298% 4465mg	1500mg per day for Men 19-50 years
Zinc	3.34% 0.37mg	17.6% 1.94mg	11mg per day for Men 19-50 years
Water	14.3% 529g	45% 1663g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Valencia Oranges vs Tomato Juice with Salt:

• Canned Tomato Juice with Salt contains 5.5 times more Vitamin A, 3.3 times more Vitamin B1, 5.6 times more Vitamin B2, 7.1 times more Vitamin B3, 3.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 4.2 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Valencia Oranges vs Tomato Juice with Salt:

• Raw Valencia Oranges have 1.4 times more Calcium than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 3.3 times more Copper, 12.5 times more Iron, 3.2 times more Magnesium, 8.5 times more Manganese, 3.2 times more Phosphorus, 3.5 times more Potassium, more Sodium, 5.3 times more Zinc and 3.1 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 300 calories:

• Raw Valencia Oranges have 2.2 times more Fiber than Canned Tomato Juice with Salt.
• While Canned Tomato Juice with Salt contains 2.8 times more Fat and 2.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Tomato Juice with Salt have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Raw Valencia Oranges as well as Canned Tomato Juice with Salt have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.