Comparing Nutrients in 300 calories Tomato Juice VS Oranges

Weight per 300 calories

• Tomato Juice: 1765g
• Oranges: 638g

Raw Oranges have 2.8 times more energy per unit of mass than Canned Tomato Juice no Salt, which is low in comparison to other foods. Tomato Juice having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice	17%	13%	70%
Oranges	7%	2%	91%

Macro Nutrients

	Tomato Juice	Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	57.7% 75g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	82.3% 59.7g	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	32.4% 23.5g	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	% 22g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.6% 7.06g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	26.8% 15g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Oranges	Recommended Dietary Allowance
Vitamin A	45% 406μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.2% 12mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	29.5% 0.38mg	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	88.2% 353μg	48% 191μg	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	1375% 1237mg	377% 340mg	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	37.6% 5.65mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice	Oranges	Recommended Dietary Allowance
Calcium	17.6% 176mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	82.4% 0.74mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	86% 6.9mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	6.94% 0.16mg	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	48% 335mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	113% 3829mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	16% 8.82μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	11.8% 176mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	45% 1663g	15% 554g	3700g per day for Men 19-50 years

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

• Canned Tomato Juice no Salt has 5.8 times more Vitamin A, 3.2 times more Vitamin B1, 5.4 times more Vitamin B2, 6.6 times more Vitamin B3, 3.2 times more Vitamin B6, 1.8 times more Vitamin B9, 3.6 times more Vitamin C, 4.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Canned Tomato Juice no Salt as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomato Juice vs Oranges:

• Canned Tomato Juice no Salt has 2.6 times more Copper, 10.8 times more Iron, 3 times more Magnesium, 7.5 times more Manganese, 3.8 times more Phosphorus, 3.3 times more Potassium, 2.8 times more Selenium, more Sodium, 4.3 times more Zinc and 3 times more Water than Raw Oranges.
• While Raw Oranges contain 1.4 times more Calcium than Canned Tomato Juice no Salt.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Juice no Salt has 6.7 times more Fat, 2 times more Omega 3 and 2.5 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Sugars and 2.2 times more Fiber than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Tomato Juice no Salt as well as Raw Oranges have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.