Comparing Nutrients in 1 kilogram Oranges with Peel VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tomatoes	17%	9%	74%

Macro Nutrients

	Oranges with Peel	Tomatoes	Recommended Dietary Allowance
Energy	21.7% 630kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	118% 45g	31.6% 12g	38g per day for Men 19-50 years
Protein	23.2% 13g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tomatoes	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75% 300μg	37.5% 150μg	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	789% 710mg	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Tomatoes	Recommended Dietary Allowance
Calcium	70% 700mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	100% 8mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	49.6% 1.14mg	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	31.4% 220mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.2% 823g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges with Peel vs Tomatoes:

• Raw Oranges with Peel have 2.7 times more Vitamin B1, 2.6 times more Vitamin B2, 3.7 times more Vitamin B5, 2 times more Vitamin B9 and 5.2 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.2 times more Vitamin A than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Raw Oranges with Peel as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Oranges with Peel vs Tomatoes:

• Raw Oranges with Peel have 7 times more Calcium, 3 times more Iron, 1.3 times more Magnesium and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Zinc than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Raw Ripe Red Tomatoes have similar amounts of Copper, Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges with Peel have 3.5 times more Energy, 5.3 times more Omega 3, 4 times more Carbohydrate, 3.8 times more Fiber and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Oranges with Peel as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.