Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Oranges	7%	2%	91%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Oranges	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	41% 53.3g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	58.5% 42.4g	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	28.6% 11g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Oranges	Recommended Dietary Allowance
Vitamin A	12% 109μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	22.7% 1.13mg	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	14.7% 59μg	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	115% 103mg	268% 241mg	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	17% 2.54mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Oranges	Recommended Dietary Allowance
Calcium	5% 50mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	22.7% 0.2mg	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	38.6% 3.1mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	4.93% 0.11mg	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	18% 127mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.6% 428g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Oranges:

• Cooked Ripe Red Tomatoes have 2.2 times more Vitamin A, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6, 3.1 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.9 times more Vitamin B5, 2.3 times more Vitamin B9 and 2.3 times more Vitamin C than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Oranges:

• Cooked Ripe Red Tomatoes have 1.7 times more Copper, 6.8 times more Iron, 4.2 times more Manganese, 2 times more Phosphorus, 1.2 times more Potassium and 2 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Oranges have similar amounts of Magnesium and Water per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges contain 2.6 times more Energy, 2.9 times more Carbohydrate, 3.8 times more Sugars and 3.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Oranges have similar amounts of Protein per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.