Comparing Nutrients in 7 ounces Navel Oranges VS Tomatoes in Juice

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tomatoes in Juice	16%	12%	72%

Macro Nutrients

	Navel Oranges	Tomatoes in Juice	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 2.46g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tomatoes in Juice	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tomatoes in Juice	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	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	2.5% 0.058mg	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	6.52% 45.6mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	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	1.44% 0.16mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.6% 171g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tomatoes in Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges 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 Navel Oranges vs Tomatoes in Juice:

• 7 ounces of Navel Oranges have 2.2 times more Vitamin B5, 4.3 times more Vitamin B9 and 4.7 times more Vitamin C than Tomatoes in Juice.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice contain 1.8 times more Vitamin A, 8.5 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B6, 3.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Tomatoes in Juice provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges 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 Navel Oranges vs Tomatoes in Juice:

• 7 ounces of Navel Oranges have 1.3 times more Calcium and 1.4 times more Phosphorus than Tomatoes in Juice.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice contain 1.3 times more Copper, 4.4 times more Iron and 2.3 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Tomatoes in Juice contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• Both Raw Navel Oranges 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 Navel Oranges have 3.6 times more Carbohydrate, 3.3 times more Sugars and 1.7 times more Fructose than Tomatoes in Juice.
• Both Navel Oranges and Tomatoes in Juice offer comparable quantities of Fiber per seven ounces.
• Both Raw Navel Oranges as well as Canned Red Ripe Tomatoes in Tomato Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.