Comparing Nutrients in 7 ounces Oranges with Peel VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Oranges with Peel	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	157% 141mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Tomatoes in Juice with Salt:

• Raw Oranges with Peel have 2.8 times more Vitamin B5, 3.8 times more Vitamin B9 and 5.6 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 1.5 times more Vitamin A, 5.8 times more Vitamin B1 and 1.4 times more Vitamin B3 than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.
• Both Raw Oranges with Peel as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Oranges with Peel vs Tomatoes in Juice with Salt:

• Raw Oranges with Peel have 2.1 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium and 1.3 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 57.5 times more Sodium than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Copper, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges with Peel have 3.9 times more Energy, 4 times more Omega 3, 4.5 times more Carbohydrate, 2.4 times more Fiber and 1.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw Oranges with Peel as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.