Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Canned Tangerines packed in Juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Tangerines packed in Juice	6%	1%	93%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Energy	6.2% 180kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	73.6% 96g	130g per day for Men 19-50 years
Sugars	34.3% 25g	122% 88.7g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	18.4% 7g	38g per day for Men 19-50 years
Protein	17% 9.5g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	47.8% 430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	32.3% 0.42mg	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	32.5% 130μg	12.5% 50μg	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	253% 228mg	380% 342mg	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	37.3% 5.6mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Calcium	11% 110mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	36.7% 0.33mg	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	85% 6.8mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	14% 0.32mg	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	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	39% 1330mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24% 895g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned Tangerines packed in Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Canned Tangerines packed in Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Canned Tangerines packed in Juice:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.9 times more Vitamin B6, 2.6 times more Vitamin B9, 5.6 times more Vitamin E and more Vitamin K than Canned Tangerines packed in Juice.
• While 1 kg of Canned Tangerines packed in Juice contains 1.8 times more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.5 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Tangerines packed in Juice provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Canned Tangerines packed in Juice have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Canned Tangerines packed in Juice have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Canned Tangerines packed in Juice:

• 1 kilogram of Cooked Ripe Red Tomatoes has 2.3 times more Copper, 2.5 times more Iron, 3.3 times more Manganese, 2.8 times more Phosphorus and 1.6 times more Potassium than Canned Tangerines packed in Juice.
• While 1 kg of Canned Tangerines packed in Juice contains 3.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Tangerines packed in Juice contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• 1 kilogram of Canned Tangerines packed in Juice lack sufficient amounts of Manganese and Phosphorus
• Both Cooked Ripe Red Tomatoes as well as Canned Tangerines packed in Juice lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Tangerines packed in Juice contains 2.4 times more Carbohydrate and 3.6 times more Sugars than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Canned Tangerines packed in Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein in one kilogram.