Comparing Nutrients in 1 kilogram Sun-dried Tomatoes VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sun-dried Tomatoes	Valencia Oranges	Recommended Dietary Allowance
Energy	89% 2580kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	30.6% 29.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	13.3% 4.26g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	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	429% 558g	91% 119g	130g per day for Men 19-50 years
Sugars	518% 376g	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	324% 123g	65.8% 25g	38g per day for Men 19-50 years
Protein	252% 141g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	49% 440μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	440% 5.3mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	376% 4.9mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	566% 91mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	418% 21mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	255% 3.32mg	48.5% 0.63mg	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	170% 680μg	98% 390μg	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	436% 392mg	539% 485mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 430μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Valencia Oranges	Recommended Dietary Allowance
Calcium	110% 1100mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	1581% 14.2mg	41% 0.37mg	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	1136% 91mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	462% 1940mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	10% 0.23mg	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	509% 3560mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	1008% 34270mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	NA	55μg per day for Men 19-50 years
Sodium	71.3% 1070mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	181% 20mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	3.94% 146g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Sun-dried Tomatoes vs Valencia Oranges:

• Sun-dried Tomatoes have 3.7 times more Vitamin A, 6.1 times more Vitamin B1, 12.2 times more Vitamin B2, 33 times more Vitamin B3, 8.4 times more Vitamin B5, 5.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Sun-dried Tomatoes and Raw Valencia Oranges have similar amounts of Vitamin C per 1 kg.
• Both Sun-dried Tomatoes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Sun-dried Tomatoes vs Valencia Oranges:

• Sun-dried Tomatoes have 2.8 times more Calcium, 38.5 times more Copper, 101 times more Iron, 19.4 times more Magnesium, 80.3 times more Manganese, 20.9 times more Phosphorus, 19.1 times more Potassium, more Sodium and 33.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.9 times more Water than Sun-dried Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Sun-dried Tomatoes have 5.3 times more Energy, 9.9 times more Fat, 12.2 times more Saturated Fat, 25.1 times more Omega 6, 4.7 times more Carbohydrate, 4.9 times more Fiber and 13.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Omega 3 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.