Comparing Nutrients in 7 ounces Fresh Orange juice VS Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Fresh Orange juice	Tomato Sauce	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	1.34% 0.23g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	23% 16.7g	9.74% 7.06g	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	4.57% 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	% 3.6g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0.14g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	15% 0.19mg	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	4.47% 18μg	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	15.4% 14mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Tomato Sauce	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69.3μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	9.75% 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	4.8% 33.7mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	17.3% 589mg	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	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of 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 Tomato Sauce:

• 7 ounces of Fresh Orange juice have 3.8 times more Vitamin B1, 3.3 times more Vitamin B9 and 7.1 times more Vitamin C than Tomato Sauce.
• While 7 oz of Canned Tomato Sauce no Salt contain 2.2 times more Vitamin A, 2.2 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B5, 2.5 times more Vitamin B6, 36 times more Vitamin E and 28 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Orange juice as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Canned Tomato Sauce no Salt contain 2.6 times more Copper, 4.8 times more Iron, 1.4 times more Magnesium, 8.1 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 4.4 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and 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 Tomato Sauce no Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 2 times more Carbohydrate, 2.4 times more Sugars and 1.3 times more Fructose than Tomato Sauce.
• While 7 oz of Canned Tomato Sauce no Salt contain 7.5 times more Fiber and 1.7 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 Tomato Sauce no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.