Comparing Nutrients in 300 calories Sun-dried Tomatoes VS Oranges with Peel

Weight per 300 calories

• Sun-dried Tomatoes: 116g
• Oranges with Peel: 476g

Sun-dried Tomatoes have 4.1 times more energy per 100g than Oranges with Peel . It has high energy density when compared to other foods. Raw Oranges with Peel having low energy density.

Discover which food has more nutrients per 300 calories - Sun-dried Tomatoes or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Sun-dried Tomatoes	Oranges with Peel	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.56% 3.45g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	4.76% 0.076g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	56.8% 74g	130g per day for Men 19-50 years
Sugars	60.3% 43.7g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	5.7% 51μg	6.88% 62μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.8% 10.5mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	31.4% 1.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	34% 0.44mg	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	19.8% 79μg	35.7% 143μg	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	50.6% 45.6mg	376% 338mg	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	0.078% 0.012mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	41.7% 50μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Oranges with Peel	Recommended Dietary Allowance
Calcium	12.8% 128mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	184% 1.65mg	30% 0.27mg	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	132% 10.6mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	16% 66.7mg	420mg per day for Men 19-50 years
Manganese	93% 2.15mg	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	59% 414mg	15% 105mg	700mg per day for Men 19-50 years
Potassium	117% 3985mg	27.5% 933mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.4μg	6.06% 3.33μg	55μg per day for Men 19-50 years
Sodium	8.3% 124mg	0.63% 9.52mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	4.76% 0.52mg	11mg per day for Men 19-50 years
Water	0.46% 17g	10.6% 392g	3700g per day for Men 19-50 years

Sun-dried Tomatoes VS Oranges With Peel Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sun-dried Tomatoes or Oranges with Peel ?

Lets compare vitamin content per 300 calories of Sun-dried Tomatoes vs Oranges with Peel :

• 300 calories of Sun-dried Tomatoes have 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 4.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.8 times more Vitamin B9 and 7.4 times more Vitamin C than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Oranges with Peel provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Sun-dried Tomatoes have insufficient amounts of Vitamin A
• Both Sun-dried Tomatoes as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Sun-dried Tomatoes vs Oranges with Peel :

• 300 calories of Sun-dried Tomatoes have 6.1 times more Copper, 2.8 times more Iron, 3.4 times more Magnesium, 4 times more Phosphorus, 4.3 times more Potassium, 1.9 times more Selenium, 13.1 times more Sodium and 4.4 times more Zinc than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 2.6 times more Calcium and 23.1 times more Water than Sun-dried Tomatoes.
• 300 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sun-dried Tomatoes have 6.1 times more Omega 6 and 2.7 times more Protein than Oranges with Peel .
• While 300 kcal of Raw Oranges with Peel contain 1.5 times more Fiber than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Sun-dried Tomatoes as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 in 300 calories.