Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Orange Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Orange Juice Drink	1%	0%	99%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Orange Juice Drink	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.7% 107kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	20.5% 26.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	25.6% 18.6g	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	3.6% 2.6g	NA	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	0.71% 0.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Orange Juice Drink	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	62% 9.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	76.3% 0.99mg	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	6.45% 25.8μg	2% 7.94μg	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	50.3% 45.2mg	33% 29.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Orange Juice Drink	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	3.97% 0.036mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.7% 109μg	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	17% 1.35mg	2.73% 0.22mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	0.6% 0.014mg	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	7.94% 55.6mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	2.45% 83.3mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	0.36% 0.04mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.62% 171g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 12 times more Vitamin A, 2.2 times more Vitamin B5, 3.3 times more Vitamin B9, 1.5 times more Vitamin C, 28 times more Vitamin E and more Vitamin K than Orange Juice Drink.
• While Orange Juice Drink contains 10.6 times more Vitamin B1, 19.5 times more Vitamin B2, 9.4 times more Vitamin B3 and 6.3 times more Vitamin B6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Orange Juice Drink have insufficient amounts of Vitamin B12 in 7 oz.

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

• Cooked Ripe Red Tomatoes have 5.5 times more Calcium, 4.2 times more Copper, 6.2 times more Iron, 3 times more Magnesium, 15 times more Manganese, 7 times more Phosphorus, 5.2 times more Potassium and 7 times more Zinc than Orange Juice Drink.
• Both Cooked Ripe Red Tomatoes and Orange Juice Drink have similar amounts of Water per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Orange Juice Drink have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 3.5 times more Fiber and 4.8 times more Protein than Orange Juice Drink.
• While Orange Juice Drink contains 3 times more Energy, 3.3 times more Carbohydrate and 3.8 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Orange Juice Drink have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.