Comparing Nutrients in 14 ounces Navel Oranges VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Tomatoes	Recommended Dietary Allowance
Energy	6.7% 194kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.87% 0.32g	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	% 17g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tomatoes	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tomatoes	Recommended Dietary Allowance
Calcium	17% 171mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.22% 341g	10% 375g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have 1.8 times more Vitamin B1, 2.7 times more Vitamin B2, 2.9 times more Vitamin B5, 2.3 times more Vitamin B9 and 4.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.5 times more Vitamin A, 1.4 times more Vitamin B3, 3.6 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 B6 per 14 oz.
• Both Raw Navel Oranges as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Tomatoes:

• Raw Navel Oranges have 4.3 times more Calcium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Copper, 2.1 times more Iron, 3.9 times more Manganese, 1.4 times more Potassium and 2.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus and Water per 14 oz.
• Both Raw Navel Oranges as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 2.7 times more Energy, 3.2 times more Carbohydrate, 3.2 times more Sugars, 1.6 times more Fructose and 1.8 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Navel Oranges and Raw Ripe Red Tomatoes have similar amounts of Protein per 14 oz.
• Both Raw Navel Oranges as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.