Comparing Nutrients in 500 calories Tomato Juice VS Canned Orange Juice

Weight per 500 calories

• Tomato Juice: 2941g
• Canned Orange Juice: 1064g

Unsweetened Canned Orange Juice has 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.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice	17%	13%	70%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Tomato Juice	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	9.2% 0.15g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	90% 117g	130g per day for Men 19-50 years
Sugars	105% 76g	129% 93g	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	54% 39g	35.7% 26g	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	% 36.8g	% 24g	g per day for Men 19-50 years
Sucrose	% 0g	% 43g	g per day for Men 19-50 years
Fiber	31% 11.8g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	44.6% 25g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	75% 676μg	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	245% 2.94mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 19.8mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	25.4% 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	147% 588μg	64% 255μg	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	2291% 2062mg	356% 320mg	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	62.7% 9.4mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.4% 67.6μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice	Canned Orange Juice	Recommended Dietary Allowance
Calcium	29.4% 294mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	137% 1.24mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	5.07% 203μg	8.32% 333μg	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	143% 11.5mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	77% 324mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	87% 2mg	9.7% 0.22mg	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	80% 559mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	188% 6382mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	19.6% 294mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.24mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	75% 2772g	25.2% 933g	3700g per day for Men 19-50 years

Tomato Juice VS Canned Orange Juice Nutrients Per 500 Kcal

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

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

• 500 calories of Tomato Juice have 7.1 times more Vitamin A, 7.1 times more Vitamin B1, 10.3 times more Vitamin B2, 9.3 times more Vitamin B3, 6.2 times more Vitamin B6, 2.3 times more Vitamin B9, 6.4 times more Vitamin C, 4.4 times more Vitamin E and 63.6 times more Vitamin K than Canned Orange Juice.
• 500 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Canned Tomato Juice no Salt as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Juice vs Canned Orange Juice:

• 500 calories of Tomato Juice have 2.8 times more Calcium, 5.3 times more Copper, 10.8 times more Iron, 3 times more Magnesium, 9 times more Manganese, 3.1 times more Phosphorus, 3.3 times more Potassium, 13.8 times more Selenium, 6.9 times more Sodium, 7.6 times more Zinc and 3 times more Water than Canned Orange Juice.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Canned Tomato Juice no Salt as well as Unsweetened Canned Orange Juice lack sufficient amounts of Fluoride in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Juice have 1.5 times more Fructose, 3.7 times more Fiber and 3.5 times more Protein than Canned Orange Juice.
• Both Tomato Juice and Canned Orange Juice offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Fiber
• Both Canned Tomato Juice no Salt as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.