Comparing Nutrients in 1 kilogram Navel Oranges VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Navel Oranges	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17% 490kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	31% 40g	130g per day for Men 19-50 years
Sugars	117% 85g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	18.4% 7g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	43% 430mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	83.3% 0.75mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	45.7% 1.05mg	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	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	23.2% 860g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Cooked Ripe Red Tomatoes:

• Raw Navel Oranges have 1.9 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B5, 2.6 times more Vitamin B9 and 2.6 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Vitamin A, 1.3 times more Vitamin B3, 3.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Navel Oranges as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Navel Oranges vs Cooked Ripe Red Tomatoes:

• Raw Navel Oranges have 3.9 times more Calcium and 1.2 times more Magnesium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.9 times more Copper, 5.2 times more Iron, 3.6 times more Manganese, 1.3 times more Potassium and 1.8 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus and Water per 1 kg.
• Both Raw Navel Oranges as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Navel Oranges have 2.7 times more Energy, 3.1 times more Carbohydrate, 3.4 times more Sugars, 1.7 times more Fructose and 3.1 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Navel Oranges and Cooked Ripe Red Tomatoes have similar amounts of Protein per 1 kg.
• Both Raw Navel Oranges as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.