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

Macros Ratio

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

Macro Nutrients

	Fresh Orange juice	Tomatoes in Juice	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	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	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	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Tomatoes in Juice	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	1.32% 20mg	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

Nutrient Comparison: Fresh Orange juice VS Tomatoes in Juice per 7 oz

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

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

• 7 ounces of Fresh Orange juice have 1.6 times more Vitamin B5, 3.8 times more Vitamin B9 and 4 times more Vitamin C than Tomatoes in Juice.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice contain 2.2 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 29 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 Red Ripe Tomatoes in Tomato Juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Canned Red Ripe Tomatoes in Tomato Juice contain 3 times more Calcium, 2.9 times more Iron and 4.9 times more Manganese than Raw Orange juice.
• Both Fresh Orange juice and Tomatoes in Juice contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Raw Orange juice as well as Canned Red Ripe Tomatoes in Tomato Juice lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 3 times more Carbohydrate, 3.3 times more Sugars and 1.6 times more Fructose than Tomatoes in Juice.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice contain 9.5 times more Fiber than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Fiber
• Both Raw Orange juice as well as Canned Red Ripe Tomatoes in Tomato Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.