Comparing Nutrients in 5 ounces Chilled Orange Juice VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Chilled Orange Juice	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	8.6% 6.24g	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	4.36% 3.16g	4.58% 3.3g	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	% 2.95g	% 2.88g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 0.028g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	16.4% 0.21mg	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	6.73% 27μg	4.6% 18.4μg	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	53% 47.6mg	14.5% 13mg	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	1.9% 0.28mg	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	29% 0.26mg	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	2.3% 0.18mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	11.3% 0.26mg	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	3.44% 24mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	17.6% 264mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Canned Crushed Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Chilled Orange Juice versus 5 oz of Canned Crushed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chilled Orange Juice vs Canned Crushed Tomatoes:

• 5 ounces of Chilled Orange Juice have 1.5 times more Vitamin B9 and 3.7 times more Vitamin C than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 4.4 times more Vitamin B3, 1.4 times more Vitamin B5, 2 times more Vitamin B6, 6.3 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chilled Orange Juice vs Canned Crushed Tomatoes:

• 5 oz of Canned Crushed Tomatoes contain 3.1 times more Calcium, 4.4 times more Copper, 10 times more Iron, 1.8 times more Magnesium, 8 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, 93 times more Sodium and 3.9 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Canned Crushed Tomatoes contain similar levels of Water per five ounces.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Canned Crushed Tomatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chilled Orange Juice have 1.6 times more Carbohydrate and 1.9 times more Sugars than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 6.3 times more Fiber and 2.4 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Canned Crushed Tomatoes offer comparable quantities of Fructose per five ounces.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Canned Crushed Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.