Comparing Nutrients in 1 kilogram Orange Tomatoes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Orange Tomatoes	24%	9%	67%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Orange Tomatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	5.5% 160kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.5% 32g	119% 155g	130g per day for Men 19-50 years
Sugars	NA	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	23.7% 9g	118% 45g	38g per day for Men 19-50 years
Protein	20.7% 11.6g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Orange Tomatoes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	83.3% 750μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	71.5% 0.93mg	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	72.5% 290μg	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	178% 160mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Tomatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	5% 50mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	63.3% 0.57mg	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	58.8% 4.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	NA	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	41.4% 290mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	25.6% 948g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Orange Tomatoes VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Orange Tomatoes has 5.8 times more Vitamin A than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6 and 4.4 times more Vitamin C than Raw Orange Tomatoes.
• Both Orange Tomatoes and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B9 per one kilogram.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Orange Tomatoes as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Orange Tomatoes has 1.3 times more Phosphorus and 21 times more Sodium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 14 times more Calcium, 1.7 times more Iron and 1.8 times more Magnesium than Raw Orange Tomatoes.
• Both Orange Tomatoes and Oranges with Peel contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Orange Tomatoes lack sufficient amounts of Calcium and Magnesium
• Both Raw Orange Tomatoes as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Oranges with Peel contains 3.9 times more Energy, 4.9 times more Carbohydrate and 5 times more Fiber than Raw Orange Tomatoes.
• Both Orange Tomatoes and Oranges with Peel offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Orange Tomatoes provide inadequate amounts of Energy
• Both Raw Orange Tomatoes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.