Comparing Nutrients in 300 calories Canned Crushed Tomatoes VS Florida Oranges

Weight per 300 calories

• Canned Crushed Tomatoes: 938g
• Florida Oranges: 652g

Raw Florida Oranges have 1.4 times more energy per unit of mass than Canned Crushed Tomatoes, which is low in comparison to other foods. Canned Crushed Tomatoes having low energy density.

Discover which food has more nutrients per 300 calories - Canned Crushed Tomatoes or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Crushed Tomatoes	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.93% 0.047g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.6% 68.3g	58% 75.3g	130g per day for Men 19-50 years
Sugars	57% 41.3g	82.2% 59.6g	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	30.3% 22g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.19g	NA	g per day for Men 19-50 years
Fiber	47% 18g	41% 15.7g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.6% 0.7mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.5% 0.49mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.6% 11.5mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	25.6% 0.33mg	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	30.5% 122μg	27.7% 111μg	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	96% 86.3mg	326% 293mg	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	78% 11.7mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.4% 49.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Florida Oranges	Recommended Dietary Allowance
Calcium	32% 319mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	191% 1.7mg	28.3% 0.25mg	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	152% 12mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	6.8% 0.16mg	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	43% 300mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	80.8% 2747mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.63μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	116% 1744mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	22.7% 839g	15.4% 568g	3700g per day for Men 19-50 years

Canned Crushed Tomatoes VS Florida Oranges Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Crushed Tomatoes or Florida Oranges?

Lets compare vitamin content per 300 calories of Canned Crushed Tomatoes vs Florida Oranges:

• 300 calories of Canned Crushed Tomatoes have 1.4 times more Vitamin A, 1.9 times more Vitamin B2, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.2 times more Vitamin B6, 10 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 3.4 times more Vitamin C than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B9 per 300 calories.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Canned Crushed Tomatoes as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Crushed Tomatoes vs Florida Oranges:

• 300 calories of Canned Crushed Tomatoes have 6.7 times more Copper, 20.8 times more Iron, 2.9 times more Magnesium, 11 times more Manganese, 3.8 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium, more Sodium, 4.9 times more Zinc and 1.5 times more Water than Florida Oranges.
• Both Canned Crushed Tomatoes and Florida Oranges contain similar levels of Calcium per 300 calories.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Crushed Tomatoes have 3.4 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.4 times more Sugars than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Florida Oranges offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Canned Crushed Tomatoes as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.