Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Stewed Canned Tomatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	8.97% 260kcal	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	0.81% 0.26g	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	4.35% 0.74g	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	47.6% 62g	119% 155g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	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	118% 45g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	10% 90μg	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	27% 0.35mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	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	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	55.3% 8.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	34% 340mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	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	166% 13.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned 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 Stewed Canned Tomatoes vs Oranges with Peel :

• 1 kilogram of Stewed Canned Tomatoes has 1.4 times more Vitamin B3 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.2 times more Vitamin B1, 1.4 times more Vitamin B2, 2.9 times more Vitamin B5, 5.5 times more Vitamin B6, 6 times more Vitamin B9 and 9 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

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

• 1 kilogram of Stewed Canned Tomatoes has 2 times more Copper, 1.7 times more Iron and 110.5 times more Sodium than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.1 times more Calcium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Oranges with Peel contain similar levels of Magnesium, Phosphorus, Potassium and Water per one kilogram.
• Both Stewed Canned Ripe Red 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 2.4 times more Energy, 2.5 times more Carbohydrate, 4.5 times more Fiber and 1.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.