Comparing Nutrients in 1 kilogram Green Tomatoes VS Oranges

Macros Ratio

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

Macro Nutrients

	Green Tomatoes	Oranges	Recommended Dietary Allowance
Energy	7.93% 230kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.2% 51g	90% 118g	130g per day for Men 19-50 years
Sugars	55% 40g	129% 94g	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	29% 11g	63% 24g	38g per day for Men 19-50 years
Protein	21.4% 12g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Green Tomatoes	Oranges	Recommended Dietary Allowance
Vitamin A	35.6% 320μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62.3% 0.81mg	46% 0.6mg	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	22.5% 90μg	75% 300μg	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	260% 234mg	591% 532mg	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	25.3% 3.8mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84% 101μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Tomatoes	Oranges	Recommended Dietary Allowance
Calcium	13% 130mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	50% 0.45mg	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	63.8% 5.1mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	11% 0.25mg	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	40% 280mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	60% 2040mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	25% 930g	23.4% 868g	3700g per day for Men 19-50 years

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

• Raw Green Tomatoes have 2.9 times more Vitamin A, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6, 2.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.5 times more Vitamin B1, 3.3 times more Vitamin B9 and 2.3 times more Vitamin C than Raw Green Tomatoes.
• Both Raw Green Tomatoes and Raw Oranges have similar amounts of Vitamin B2 per 1 kg.
• Both Raw Green Tomatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Green Tomatoes vs Oranges:

• Raw Green Tomatoes have 2 times more Copper, 5.1 times more Iron, 4 times more Manganese and 2 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 3.1 times more Calcium than Raw Green Tomatoes.
• Both Raw Green Tomatoes and Raw Oranges have similar amounts of Magnesium, Potassium and Water per 1 kg.
• Both Raw Green Tomatoes as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Tomatoes have 1.3 times more Protein than Raw Oranges.
• While Raw Oranges contain 2 times more Energy, 2.3 times more Carbohydrate, 2.3 times more Sugars and 2.2 times more Fiber than Raw Green Tomatoes.
• Both Raw Green Tomatoes as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.