Comparing Nutrients in 300 calories Tomato Puree VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 300 calories

• Tomato Puree: 790g
• Orange-grapefruit juice, canned or bottled, unsweetened: 698g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Tomato Puree or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Tomato Puree	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	0.57% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	55% 71.7g	130g per day for Men 19-50 years
Sugars	52.6% 38g	98% 71g	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	26% 18.8g	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	% 19.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	23.3% 13g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	23% 205μg	4.65% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	14.7% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	12.3% 0.16mg	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	21.7% 87μg	24.4% 98μg	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	93% 83.7mg	226% 203mg	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	104% 15.6mg	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	14.2% 142mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	59% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	176% 14mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	5.16% 0.12mg	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	45% 316mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	18.8% 694g	16.7% 618g	3700g per day for Men 19-50 years

Tomato Puree VS Orange-grapefruit Juice, Canned Or Bottled, Unsweetened Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Puree or Orange-grapefruit juice, canned or bottled, unsweetened?

Lets compare vitamin content per 300 calories of Tomato Puree vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 300 calories of Tomato Puree have 4.9 times more Vitamin A, 3 times more Vitamin B2, 4.9 times more Vitamin B3, 3.6 times more Vitamin B5, 6.2 times more Vitamin B6, 15.9 times more Vitamin E and 38.5 times more Vitamin K than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 300 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 2 times more Vitamin B1 and 2.4 times more Vitamin C than Canned Tomato Puree.
• Both Tomato Puree and Orange-grapefruit juice, canned or bottled, unsweetened provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Tomato Puree as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Puree vs Orange-grapefruit juice, canned or bottled, unsweetened:

• 300 calories of Tomato Puree have 2.5 times more Calcium, 4.3 times more Copper, 4.4 times more Iron, 2.6 times more Magnesium, 11.2 times more Manganese, 3.2 times more Phosphorus, 3.1 times more Potassium, 7.9 times more Selenium, 10.6 times more Sodium and 5.8 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Tomato Puree and Orange-grapefruit juice, canned or bottled, unsweetened contain similar levels of Water per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Puree have 21.5 times more Fiber and 3.1 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• While 300 kcal of Orange-grapefruit juice, canned or bottled, unsweetened contain 1.9 times more Sugars than Canned Tomato Puree.
• Both Tomato Puree and Orange-grapefruit juice, canned or bottled, unsweetened offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• Both Canned Tomato Puree as well as Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.