Comparing Nutrients in 100 calories Navel Oranges VS Tomatoes

Weight per 100 calories

• Navel Oranges: 204g
• Tomatoes: 556g

Navel Oranges have 2.7 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Navel Oranges or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tomatoes	17%	9%	74%

Macro Nutrients

	Navel Oranges	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	24% 17.3g	20% 14.6g	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	6.33% 4.6g	10.5% 7.6g	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	% 4.02g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 8.73g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.5g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.3% 69.4μg	21% 83.3μg	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	134% 121mg	84.6% 76mg	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	2.04% 0.31mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tomatoes	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	3.3% 0.27mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	27.5% 0.63mg	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	6.7% 47mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	4.74% 175g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Navel Oranges vs Tomatoes:

• Raw Navel Oranges have 1.6 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.5 times more Vitamin A, 1.5 times more Vitamin B1, 3.8 times more Vitamin B3, 2.8 times more Vitamin B6, 9.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 100 kcal.
• Both Raw Navel Oranges as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Navel Oranges vs Tomatoes:

• Raw Navel Oranges have 1.6 times more Calcium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.1 times more Copper, 5.7 times more Iron, 2.7 times more Magnesium, 10.7 times more Manganese, 2.8 times more Phosphorus, 3.9 times more Potassium, 13.6 times more Sodium, 5.8 times more Zinc and 3 times more Water than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes contain 3.6 times more Fat, 9.5 times more Omega 6, 1.7 times more Fructose, 1.5 times more Fiber and 2.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 100 kcal.
• Both Raw Navel Oranges as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.