Comparing Nutrients in 500 calories Fresh Orange juice VS Stewed Canned Tomatoes

Weight per 500 calories

• Fresh Orange juice: 1111g
• Stewed Canned Tomatoes: 1923g

Fresh Orange juice has 1.7 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 - Fresh Orange juice or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Fresh Orange juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	89% 116g	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	32.5% 23.6g	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	% 20g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 46g	% 0.38g	g per day for Men 19-50 years
Fiber	5.85% 2.22g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	14% 7.78g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	83.3% 333μg	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	617% 556mg	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	2.96% 0.44mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	12.2% 122mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	239% 2.15mg	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	27.8% 2.22mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	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	27% 189mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	26.5% 981g	47.6% 1760g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

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

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

• 500 calories of Fresh Orange juice have 1.4 times more Vitamin B6, 3.5 times more Vitamin B9 and 3.7 times more Vitamin C than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.6 times more Vitamin A, 2 times more Vitamin B2, 3.1 times more Vitamin B3, 35.9 times more Vitamin E and 41.5 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 and Vitamin B5 per 500 calories.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw 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 Fresh Orange juice vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 5.3 times more Calcium, 4.4 times more Copper, 11.5 times more Iron, 1.9 times more Magnesium, 7.3 times more Manganese, 2 times more Phosphorus, 1.8 times more Potassium, 10.4 times more Selenium, 382.5 times more Sodium, 5.9 times more Zinc and 1.8 times more Water than Raw Orange juice.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 1.4 times more Sugars than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Fructose, 8.7 times more Fiber and 2.3 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.