Comparing Nutrients in 500 calories Canned Orange Juice VS Stewed Canned Tomatoes

Weight per 500 calories

• Canned Orange Juice: 1064g
• Stewed Canned Tomatoes: 1923g

Canned Orange Juice has 1.8 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Orange Juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	92% 119g	130g per day for Men 19-50 years
Sugars	129% 93g	93% 67.7g	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	35.7% 26g	50% 36g	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	% 24g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 43g	% 0.38g	g per day for Men 19-50 years
Fiber	8.4% 3.2g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	13% 7.23g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	10.6% 96μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	25% 0.33mg	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	64% 255μg	24% 96μg	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	356% 320mg	169% 152mg	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	14% 2.13mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	10.6% 106mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	8.32% 333μg	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	13.3% 1.06mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	49.3% 1.13mg	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	26% 181mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	57.6% 1957mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	25.2% 933g	47.6% 1760g	3700g per day for Men 19-50 years

Canned Orange Juice VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Canned Orange Juice vs Stewed Canned Tomatoes:

• 500 calories of Canned Orange Juice have 2.7 times more Vitamin B9 and 2.1 times more Vitamin C than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin A, 2.1 times more Vitamin B1, 3 times more Vitamin B2, 6.4 times more Vitamin B3, 7.5 times more Vitamin E and 43.4 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Stewed Canned Tomatoes provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Unsweetened Canned Orange Juice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Orange Juice vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 6.1 times more Calcium, 9.2 times more Copper, 24 times more Iron, 2.2 times more Magnesium, 5.1 times more Manganese, 2.1 times more Phosphorus, 2 times more Potassium, 10.8 times more Selenium, 99.9 times more Sodium, 7.7 times more Zinc and 1.9 times more Water than Unsweetened Canned Orange Juice.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Orange Juice have 1.4 times more Sugars than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Fructose, 6 times more Fiber and 2.4 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.