Comparing Nutrients in 100 grams Fresh Orange juice VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Fresh Orange juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.55% 45kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8% 10.4g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	4.86% 3.52g	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	2.92% 2.12g	2.6% 1.88g	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	% 1.8g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 4.14g	% 0.02g	g per day for Men 19-50 years
Fiber	0.53% 0.2g	2.63% 1g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	1.3% 0.017mg	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	7.5% 30μg	1.25% 5μg	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	55.6% 50mg	8.78% 7.9mg	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	0.27% 0.04mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	12.4% 0.11mg	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	2.5% 0.2mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	2.57% 0.059mg	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	2.43% 17mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.47% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Fresh Orange juice vs Stewed Canned Tomatoes:

• Raw Orange juice has 2 times more Vitamin B1, 1.7 times more Vitamin B5, 2.4 times more Vitamin B6, 6 times more Vitamin B9 and 6.3 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.8 times more Vitamin B3, 20.8 times more Vitamin E and 24 times more Vitamin K than Raw Orange juice.
• Both Raw Orange juice and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B2 per 100 g.
• Both Raw Orange juice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Fresh Orange juice vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 3.1 times more Calcium, 2.5 times more Copper, 6.7 times more Iron, 4.2 times more Manganese, 6 times more Selenium, 221 times more Sodium and 3.4 times more Zinc than Raw Orange juice.
• Both Raw Orange juice and Stewed Canned Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Orange juice has 1.7 times more Energy, 1.7 times more Carbohydrate and 2.4 times more Sugars than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 5 times more Fiber and 1.3 times more Protein than Raw Orange juice.
• Both Raw Orange juice and Stewed Canned Ripe Red Tomatoes have similar amounts of Fructose per 100 g.
• Both Raw Orange juice as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.