Comparing Nutrients in 14 ounces Orange Tomatoes VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Orange Tomatoes	24%	9%	67%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Orange Tomatoes	Florida Oranges	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.7% 12.6g	35.2% 46g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	9.4% 3.57g	25% 9.53g	38g per day for Men 19-50 years
Protein	8.22% 4.6g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Orange Tomatoes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	33% 298μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	15.6% 0.2mg	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	28.8% 115μg	17% 67.5μg	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	70.6% 63.5mg	198% 179mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Tomatoes	Florida Oranges	Recommended Dietary Allowance
Calcium	2% 20mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	27.3% 0.25mg	17% 0.15mg	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	23.3% 1.87mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	4.14% 0.095mg	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	16.4% 115mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10% 376g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange Tomatoes VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Orange Tomatoes versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Orange Tomatoes have 6.8 times more Vitamin A, 1.5 times more Vitamin B3 and 1.7 times more Vitamin B9 than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.2 times more Vitamin B1, 1.3 times more Vitamin B5 and 2.8 times more Vitamin C than Raw Orange Tomatoes.
• Both Orange Tomatoes and Florida Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per 14 ounces.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Orange Tomatoes as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Orange Tomatoes vs Florida Oranges:

• 14 ounces of Orange Tomatoes have 1.6 times more Copper, 5.2 times more Iron, 3.7 times more Manganese, 2.4 times more Phosphorus, 1.3 times more Potassium and more Sodium than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 8.6 times more Calcium than Raw Orange Tomatoes.
• Both Orange Tomatoes and Florida Oranges contain similar levels of Water per 14 ounces.
• 14 ounces of Orange Tomatoes lack sufficient amounts of Calcium and Magnesium
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese and Phosphorus
• Both Raw Orange Tomatoes as well as Raw Florida Oranges lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Orange Tomatoes have 1.7 times more Protein than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 3.6 times more Carbohydrate and 2.7 times more Fiber than Raw Orange Tomatoes.
• 14 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Orange Tomatoes as well as Raw Florida Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.