Comparing Nutrients in 1 kilogram Oranges VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Oranges	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	16.2% 470kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	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	90% 118g	28% 36.2g	130g per day for Men 19-50 years
Sugars	129% 94g	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	63% 24g	NA	38g per day for Men 19-50 years
Protein	16.8% 9.4g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Oranges	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	79.2% 1.03mg	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	75% 300μg	22.5% 90μg	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	591% 532mg	69% 62mg	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	12% 1.8mg	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	40% 400mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	100% 0.9mg	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	12.5% 1mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	57.4% 1.32mg	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	20% 140mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	25.5% 942g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Canned Tomatoes with Green Chilies:

• Raw Oranges have 2.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B5, 3.3 times more Vitamin B9 and 8.6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 1.8 times more Vitamin A, 2.3 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Oranges.
• Both Raw Oranges as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Canned Tomatoes with Green Chilies:

• Raw Oranges have 2 times more Calcium and 1.7 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 2 times more Copper, 2.6 times more Iron, 5.3 times more Manganese, more Sodium and 1.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Magnesium, Phosphorus and Water per 1 kg.
• Both Raw Oranges as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 3.1 times more Energy, 3.2 times more Carbohydrate and 1.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Raw Oranges as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.