Comparing Nutrients in 300 calories Navel Oranges VS Tomatoes

Weight per 300 calories

• Navel Oranges: 612g
• Tomatoes: 1667g

Navel Oranges have 2.7 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Navel Oranges or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tomatoes	17%	9%	74%

Macro Nutrients

	Navel Oranges	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.95% 0.92g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	3.44% 0.055g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59% 76.8g	50% 65g	130g per day for Men 19-50 years
Sugars	71.8% 52g	60.5% 44g	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	19% 13.8g	31.5% 23g	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	% 12g	% 21g	g per day for Men 19-50 years
Sucrose	% 26.2g	% 0g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	52.6% 20g	38g per day for Men 19-50 years
Protein	9.95% 5.57g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tomatoes	Recommended Dietary Allowance
Vitamin A	8.16% 73.5μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52% 208μg	62.5% 250μg	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	402% 362mg	254% 228mg	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	6.12% 0.92mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tomatoes	Recommended Dietary Allowance
Calcium	26.3% 263mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	9.95% 0.8mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	16% 67.3mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	82.6% 1.9mg	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	20% 141mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.41% 6.12mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	14.2% 526g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Navel Oranges vs Tomatoes:

• Raw Navel Oranges have 1.6 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.5 times more Vitamin A, 1.5 times more Vitamin B1, 3.8 times more Vitamin B3, 2.8 times more Vitamin B6, 9.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B9 per 300 kcal.
• Both Raw Navel Oranges as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Navel Oranges vs Tomatoes:

• Raw Navel Oranges have 1.6 times more Calcium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.1 times more Copper, 5.7 times more Iron, 2.7 times more Magnesium, 10.7 times more Manganese, 2.8 times more Phosphorus, 3.9 times more Potassium, 13.6 times more Sodium, 5.8 times more Zinc and 3 times more Water than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes contain 3.6 times more Fat, 9.5 times more Omega 6, 1.7 times more Fructose, 1.5 times more Fiber and 2.6 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3, Carbohydrate and Sugars per 300 kcal.
• Both Raw Navel Oranges as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.