Comparing Nutrients in 14 ounces Valencia Oranges VS Sun-dried Tomatoes, Packed In Oil

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Valencia Oranges	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	6.7% 194kcal	29% 845kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	57.6% 56g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	46.3% 7.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	71.2% 93g	130g per day for Men 19-50 years
Sugars	NA	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	26% 9.92g	60.6% 23g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	117% 1.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	97% 1.27mg	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	38.7% 155μg	23% 91μg	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	214% 192mg	449% 404mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	16% 159mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	209% 1.88mg	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	4.47% 0.36mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	76.5% 321mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	80.4% 1.85mg	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	9.64% 67.5mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	183% 6211mg	3400mg per day for Men 19-50 years
Selenium	NA	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	70.4% 1056mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	9.26% 343g	5.77% 214g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Sun-dried Tomatoes, Packed In Oil:

• Raw Valencia Oranges have 1.7 times more Vitamin B9 than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 5.3 times more Vitamin A, 2.2 times more Vitamin B1, 9.6 times more Vitamin B2, 13.2 times more Vitamin B3, 1.9 times more Vitamin B5, 5.1 times more Vitamin B6 and 2.1 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Sun-dried Tomatoes, Packed In Oil:

• Raw Valencia Oranges have 1.6 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 12.8 times more Copper, 29.8 times more Iron, 8.1 times more Magnesium, 20.3 times more Manganese, 8.2 times more Phosphorus, 8.7 times more Potassium, more Sodium and 13 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Sun-dried Tomatoes, Packed In Oil, Drained contain 4.3 times more Energy, 46.9 times more Fat, 54.1 times more Saturated Fat, 4.9 times more Omega 3, 45 times more Omega 6, 2 times more Carbohydrate, 2.3 times more Fiber and 4.9 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.