Comparing Nutrients in 100 grams Tomatoes VS Frozen Concentrate Citrus Fruit Juice Drink

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Concentrate Citrus Fruit Juice Drink	3%	1%	96%

Macro Nutrients

	Tomatoes	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Energy	0.62% 18kcal	5.6% 162kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.022% 0.007g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	0.065% 0.011g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	31% 40.2g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	39.5% 28.6g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	0.53% 0.2g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0.78% 7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	1.64% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	4.28% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	5.08% 0.066mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	6.5% 26μg	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	15.2% 13.7mg	106% 95mg	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	3.6% 0.54mg	1.47% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Concentrate Citrus Fruit Juice Drink	Recommended Dietary Allowance
Calcium	1% 10mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	10.8% 0.097mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	49.3% 3.94mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	11% 0.26mg	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	3.43% 24mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	11.6% 393mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.55% 95g	1.55% 57.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Frozen Concentrate Citrus Fruit Juice Drink:

• Raw Ripe Red Tomatoes have 6 times more Vitamin A, 2.3 times more Vitamin B3, 1.2 times more Vitamin B6, 2.5 times more Vitamin E and 39.5 times more Vitamin K than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 2.4 times more Vitamin B5, 1.7 times more Vitamin B9 and 7 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Frozen Concentrate Citrus Fruit Juice Drink:

• Raw Ripe Red Tomatoes have 1.4 times more Zinc and 1.6 times more Water than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 2.5 times more Calcium, 1.6 times more Copper, 14.6 times more Iron, 1.8 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Potassium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 6 times more Fiber than Frozen Concentrate Citrus Fruit Juice Drink.
• While Frozen Concentrate Citrus Fruit Juice Drink contain 9 times more Energy, 10.3 times more Carbohydrate, 10.9 times more Sugars and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Frozen Concentrate Citrus Fruit Juice Drink have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.