Comparing Nutrients in 7 ounces Fresh Orange juice VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Fresh Orange juice	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.21% 0.067g	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	1.13% 0.19g	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	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	23% 16.7g	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	17% 0.22mg	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	3.97% 16μg	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	27.8% 25mg	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	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	5.87% 0.13mg	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	4.8% 33.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.74% 175g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Tomatoes in Juice with Salt:

• Raw Orange juice has 1.6 times more Vitamin B5, 3.8 times more Vitamin B9 and 4 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Vitamin A, 6.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B6, 14.8 times more Vitamin E and 26 times more Vitamin K than Raw Orange juice.
• Both Raw Orange juice as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Fresh Orange juice vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3 times more Calcium, 2.9 times more Iron, 4.9 times more Manganese, 7 times more Selenium, 115 times more Sodium and 2.4 times more Zinc than Raw Orange juice.
• Both Raw Orange juice and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper, Magnesium, Phosphorus, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Orange juice has 2.8 times more Energy, 3 times more Carbohydrate, 3.3 times more Sugars and 1.6 times more Fructose than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 9.5 times more Fiber than Raw Orange juice.
• Both Raw Orange juice and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Protein per 7 oz.
• Both Raw Orange juice as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.