Comparing Nutrients in 1 pound 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	4.07% 118kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	54% 70.3g	130g per day for Men 19-50 years
Sugars	22% 16g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	32.4% 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	5.67% 22.7μg	34% 136μg	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	40% 36mg	358% 322mg	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	25% 3.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	15.4% 154mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	28.7% 0.26mg	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	75.4% 6.03mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	13% 91mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.2% 415g	10% 373g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Oranges with Peel :

• 1 pound of Stewed Canned Tomatoes has 1.4 times more Vitamin B3 than Oranges with Peel .
• While 1 lb 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 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound 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 pound.