Comparing Nutrients in 14 ounces Navel Oranges VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Navel Oranges	Tomato Powder	Recommended Dietary Allowance
Energy	6.7% 194kcal	41.3% 1199kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	228% 296g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	240% 174g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	172% 65.5g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	91% 51.2g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tomato Powder	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	380% 3421μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	232% 3.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	227% 36.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	140% 1.8mg	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	33.7% 135μg	119% 476μg	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	261% 235mg	515% 463mg	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	3.97% 0.6mg	324% 48.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	161% 194μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tomato Powder	Recommended Dietary Allowance
Calcium	17% 171mg	66% 659mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	547% 4.93mg	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	6.45% 0.52mg	226% 18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	337% 7.74mg	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	13% 91mg	167% 1171mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	225% 7648mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tomato Powder per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Navel Oranges vs Tomato Powder:

• 14 oz of Tomato Powder contain 71.8 times more Vitamin A, 13.4 times more Vitamin B1, 14.9 times more Vitamin B2, 21.5 times more Vitamin B3, 14.4 times more Vitamin B5, 5.8 times more Vitamin B6, 3.5 times more Vitamin B9, 2 times more Vitamin C, 81.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Tomato Powder:

• 14 ounces of Navel Oranges have 28.1 times more Water than Tomato Powder.
• While 14 oz of Tomato Powder contain 3.9 times more Calcium, 31.8 times more Copper, 35.1 times more Iron, 16.2 times more Magnesium, 67.3 times more Manganese, 12.8 times more Phosphorus, 11.6 times more Potassium, more Selenium, 134 times more Sodium and 21.4 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Tomato Powder contain 6.2 times more Energy, 6 times more Carbohydrate, 5.2 times more Sugars, 7.5 times more Fiber and 14.2 times more Protein than Raw Navel Oranges.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy and Protein
• Both Raw Navel Oranges as well as Tomato Powder provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.