Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Oranges	7%	2%	91%

Macro Nutrients

	Stewed Canned Tomatoes	Oranges	Recommended Dietary Allowance
Energy	8.97% 260kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	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	4.35% 0.74g	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	47.6% 62g	90% 118g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	63% 24g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Oranges	Recommended Dietary Allowance
Vitamin A	10% 90μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Oranges	Recommended Dietary Allowance
Calcium	34% 340mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	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	166% 13.3mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23.4% 868g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have 2.5 times more Vitamin B3, 4.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.9 times more Vitamin B1, 2.2 times more Vitamin B5, 3.5 times more Vitamin B6, 6 times more Vitamin B9 and 6.7 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Oranges have similar amounts of Vitamin A and Vitamin B2 per 1 kg.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Oranges:

• Stewed Canned Ripe Red Tomatoes have 2.5 times more Copper, 13.3 times more Iron, 2.4 times more Manganese, 1.4 times more Phosphorus, more Sodium and 2.4 times more Zinc than Raw Oranges.
• Both Stewed Canned Ripe Red Tomatoes and Raw Oranges have similar amounts of Calcium, Magnesium, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges contain 1.8 times more Energy, 1.9 times more Carbohydrate, 2.7 times more Sugars and 2.4 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Oranges have similar amounts of Protein per 1 kg.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.