Comparing Nutrients in 1 pound Tomatoes VS Tangerines, (mandarin oranges), canned, juice pack, drained

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%

Macro Nutrients

	Tomatoes	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.057% 0.018g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	0.13% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	33% 42.7g	130g per day for Men 19-50 years
Sugars	16.5% 12g	51.6% 37.4g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	7.13% 4g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	21% 191μg	33.3% 299μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	5.67% 22.7μg	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	69% 62mg	171% 154mg	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	16.3% 2.45mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	7.13% 50mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Tangerines, (mandarin oranges), canned, juice pack, drained per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Tangerines, (mandarin oranges), canned, juice pack, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• 1 pound of Tomatoes has 1.3 times more Vitamin B3, 1.9 times more Vitamin B6, 3 times more Vitamin B9, 3.6 times more Vitamin E and more Vitamin K than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 1 lb of Tangerines, (mandarin oranges), canned, juice pack, drained contains 1.6 times more Vitamin A, 2.4 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• 1 pound of Tomatoes has 1.4 times more Copper, 2.2 times more Phosphorus and 1.7 times more Potassium than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 1 lb of Tangerines, (mandarin oranges), canned, juice pack, drained contains 3.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Tangerines, (mandarin oranges), canned, juice pack, drained contain similar levels of Iron, Magnesium and Water per one pound.
• 1 pound of Tomatoes lack sufficient amounts of Zinc
• 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Phosphorus
• Both Raw Ripe Red Tomatoes as well as Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Tangerines, (mandarin oranges), canned, juice pack, drained contains 2.4 times more Carbohydrate and 3.1 times more Sugars than Raw Ripe Red Tomatoes.
• Both Tomatoes and Tangerines, (mandarin oranges), canned, juice pack, drained offer comparable quantities of Fiber per one pound.
• Both Raw Ripe Red Tomatoes as well as Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.