Comparing Nutrients in 14 ounces Oranges VS Orange Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Orange Tomatoes	24%	9%	67%

Macro Nutrients

	Oranges	Orange Tomatoes	Recommended Dietary Allowance
Energy	6.43% 187kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	9.7% 12.6g	130g per day for Men 19-50 years
Sugars	51% 37g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	8.22% 4.6g	56g per day for Men 19-50 years

Vitamins

	Oranges	Orange Tomatoes	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	33% 298μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	14.7% 2.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	18.3% 0.24mg	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	29.8% 119μg	28.8% 115μg	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	235% 211mg	70.6% 63.5mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Orange Tomatoes	Recommended Dietary Allowance
Calcium	16% 159mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	27.3% 0.25mg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	15% 0.35mg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.3% 344g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Orange Tomatoes:

• Raw Oranges have 1.9 times more Vitamin B1, 1.3 times more Vitamin B5 and 3.3 times more Vitamin C than Raw Orange Tomatoes.
• While Raw Orange Tomatoes contain 6.8 times more Vitamin A and 2.1 times more Vitamin B3 than Raw Oranges.
• Both Raw Oranges and Raw Orange Tomatoes have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 14 oz.
• Both Raw Oranges as well as Raw Orange Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Orange Tomatoes:

• Raw Oranges have 8 times more Calcium and 1.3 times more Magnesium than Raw Orange Tomatoes.
• While Raw Orange Tomatoes contain 1.4 times more Copper, 4.7 times more Iron, 3.5 times more Manganese, 2.1 times more Phosphorus, more Sodium and 2 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Orange Tomatoes have similar amounts of Potassium and Water per 14 oz.
• Both Raw Oranges as well as Raw Orange Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 2.9 times more Energy, 3.7 times more Carbohydrate and 2.7 times more Fiber than Raw Orange Tomatoes.
• Both Raw Oranges and Raw Orange Tomatoes have similar amounts of Protein per 14 oz.
• Both Raw Oranges as well as Raw Orange Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.