Comparing Nutrients in 1 pound Navel Oranges VS Orange Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Orange Tomatoes	24%	9%	67%

Macro Nutrients

	Navel Oranges	Orange Tomatoes	Recommended Dietary Allowance
Energy	7.66% 222kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	11% 14.4g	130g per day for Men 19-50 years
Sugars	53% 38.6g	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	14% 10.2g	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	9.4% 5.26g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Orange Tomatoes	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	37.8% 340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	21% 0.27mg	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	38.6% 154μg	33% 132μg	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	298% 268mg	80.6% 72.6mg	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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Orange Tomatoes	Recommended Dietary Allowance
Calcium	19.5% 195mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	31.2% 0.28mg	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	7.37% 0.59mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	17.4% 0.4mg	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	15% 104mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Orange Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Orange Tomatoes:

• 1 pound of Navel Oranges has 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.7 times more Vitamin C than Orange Tomatoes.
• While 1 lb of Raw Orange Tomatoes contains 6.3 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Orange Tomatoes provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Orange Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Orange Tomatoes:

• 1 pound of Navel Oranges has 8.6 times more Calcium and 1.4 times more Magnesium than Orange Tomatoes.
• While 1 lb of Raw Orange Tomatoes contains 1.6 times more Copper, 3.6 times more Iron, 3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 42 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Orange Tomatoes contain similar levels of Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Orange Tomatoes lack sufficient amounts of Calcium and Magnesium
• Both Raw Navel Oranges as well as Raw Orange Tomatoes lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 3.9 times more Carbohydrate and 2.4 times more Fiber than Orange Tomatoes.
• While 1 lb of Raw Orange Tomatoes contains 1.3 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Raw Orange Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.