Comparing Nutrients in 1 kilogram Navel Oranges VS Green Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Navel Oranges	Green Tomatoes	Recommended Dietary Allowance
Energy	17% 490kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	4.6% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	39.2% 51g	130g per day for Men 19-50 years
Sugars	117% 85g	55% 40g	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	31% 22.5g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 42.8g	NA	g per day for Men 19-50 years
Fiber	58% 22g	29% 11g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	62.3% 0.81mg	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	85% 340μg	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	657% 591mg	260% 234mg	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	10% 1.5mg	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	84% 101μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Green Tomatoes	Recommended Dietary Allowance
Calcium	43% 430mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	16.3% 1.3mg	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	43.5% 1mg	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	33% 230mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23.2% 860g	25% 930g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Green Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Green Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Green Tomatoes:

• 1 kilogram of Navel Oranges has 1.3 times more Vitamin B2, 3.8 times more Vitamin B9 and 2.5 times more Vitamin C than Green Tomatoes.
• While 1 kg of Raw Green Tomatoes contains 2.7 times more Vitamin A, 1.9 times more Vitamin B5, 2.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Green Tomatoes provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Raw Green Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Green Tomatoes:

• 1 kilogram of Navel Oranges has 3.3 times more Calcium than Green Tomatoes.
• While 1 kg of Raw Green Tomatoes contains 2.3 times more Copper, 3.9 times more Iron and 3.4 times more Manganese than Raw Navel Oranges.
• Both Navel Oranges and Green Tomatoes contain similar levels of Magnesium, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 kilogram of Green Tomatoes lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Raw Green Tomatoes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.5 times more Carbohydrate, 2.1 times more Sugars and 2 times more Fiber than Green Tomatoes.
• While 1 kg of Raw Green Tomatoes contains 1.3 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Green Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.