Comparing Nutrients in 7 ounces Fresh Orange juice VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Fresh Orange juice	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	11% 14.4g	130g per day for Men 19-50 years
Sugars	23% 16.7g	NA	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	11% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	27% 0.35mg	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	15% 59.5μg	6.95% 27.8μg	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	110% 99mg	19% 17mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	35.3% 0.32mg	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	4.96% 0.4mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	18.6% 0.43mg	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	4.8% 33.7mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	62.4% 937mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.78% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Spanish Tomato Sauce per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Spanish Tomato Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Spanish Tomato Sauce:

• 7 ounces of Fresh Orange juice have 1.2 times more Vitamin B1, 2.1 times more Vitamin B9 and 5.8 times more Vitamin C than Spanish Tomato Sauce.
• While 7 oz of Canned Spanish Tomato Sauce contain 4.9 times more Vitamin A, 2.1 times more Vitamin B2, 3.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.4 times more Vitamin B6 than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A
• Both Raw Orange juice as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Spanish Tomato Sauce:

• 7 oz of Canned Spanish Tomato Sauce contain 3.6 times more Copper, 17.4 times more Iron, 1.7 times more Magnesium, 15.4 times more Manganese, 2.8 times more Phosphorus, 1.8 times more Potassium, 472 times more Sodium and 6.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Spanish Tomato Sauce contain similar levels of Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese and Zinc
• Both Raw Orange juice as well as Canned Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 1.4 times more Carbohydrate than Spanish Tomato Sauce.
• While 7 oz of Canned Spanish Tomato Sauce contain 7 times more Fiber and 2.1 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Fiber and Protein
• Both Raw Orange juice as well as Canned Spanish Tomato Sauce provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.