Comparing Nutrients in 7 ounces Tangerine Juice VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tangerine Juice	5%	4%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Tangerine Juice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	27% 19.6g	6.8% 4.94g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Tangerine Juice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	12% 0.16mg	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	2.5% 9.92μg	6.45% 25.8μg	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	68.4% 61.5mg	50.3% 45.2mg	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	1.7% 0.26mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerine Juice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	5.5% 0.05mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.073mg	9.06% 0.21mg	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	3.97% 27.8mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	0.54% 0.06mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.77% 176g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerine Juice VS Cooked Ripe Red Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Tangerine Juice versus 7 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tangerine Juice vs Cooked Ripe Red Tomatoes:

• 7 ounces of Tangerine Juice have 1.7 times more Vitamin B1 and 1.4 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain 1.8 times more Vitamin A, 5.3 times more Vitamin B3, 1.9 times more Vitamin B6, 2.6 times more Vitamin B9, 4.3 times more Vitamin E and more Vitamin K than Raw Tangerine Juice.
• Both Tangerine Juice and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Tangerine Juice have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin E and Vitamin K
• Both Raw Tangerine Juice as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tangerine Juice vs Cooked Ripe Red Tomatoes:

• 7 oz of Cooked Ripe Red Tomatoes contain 3 times more Copper, 3.4 times more Iron, 2.8 times more Manganese and 2 times more Phosphorus than Raw Tangerine Juice.
• Both Tangerine Juice and Cooked Ripe Red Tomatoes contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Tangerine Juice lack sufficient amounts of Magnesium and Manganese
• Both Raw Tangerine Juice as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tangerine Juice have 2.5 times more Carbohydrate and 4 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Raw Tangerine Juice as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in seven ounces.