Comparing Nutrients in 300 calories Sun-dried Tomatoes, Packed In Oil VS Florida Oranges

Weight per 300 calories

• Sun-dried Tomatoes, Packed In Oil: 141g
• Florida Oranges: 652g

Sun-dried Tomatoes, Packed In Oil have 4.6 times more energy per 100g than Florida Oranges. It has above average energy density when compared to other foods. Raw Florida Oranges having low energy density.

Which food has more nutrients per 300 calories - Sun-dried Tomatoes, Packed In Oil or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Sun-dried Tomatoes, Packed In Oil	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	8.33% 2.67g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	6.87% 0.11g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	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	25.3% 33g	58% 75.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	21.5% 8.17g	41% 15.7g	38g per day for Men 19-50 years
Protein	12.7% 7.13g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes, Packed In Oil	Florida Oranges	Recommended Dietary Allowance
Vitamin A	10% 90μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.67mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	8.1% 32.4μg	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	159% 143mg	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	NA	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes, Packed In Oil	Florida Oranges	Recommended Dietary Allowance
Calcium	6.6% 66mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	47% 3.77mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	28.5% 0.66mg	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	28% 196mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	65% 2204mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	7.7% 4.23μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	2.05% 76g	15.4% 568g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sun-dried Tomatoes, Packed In Oil vs Florida Oranges:

• Sun-dried Tomatoes, Packed In Oil, Drained have 1.3 times more Vitamin A, 2.1 times more Vitamin B2, 2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.4 times more Vitamin B1, 2.4 times more Vitamin B5, 3.4 times more Vitamin B9 and 2 times more Vitamin C than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sun-dried Tomatoes, Packed In Oil vs Florida Oranges:

• Sun-dried Tomatoes, Packed In Oil, Drained have 2.6 times more Copper, 6.4 times more Iron, 1.7 times more Magnesium, 4.2 times more Manganese, 2.5 times more Phosphorus, 2 times more Potassium, 1.3 times more Selenium, more Sodium and 2.1 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 4.2 times more Calcium and 7.5 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.

Comparison of macro-nutrients per 300 calories:

• Sun-dried Tomatoes, Packed In Oil, Drained have 14.5 times more Fat, 16.4 times more Saturated Fat, 1.5 times more Omega 3, 13.8 times more Omega 6 and 1.6 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.3 times more Carbohydrate and 1.9 times more Fiber than Sun-dried Tomatoes, Packed In Oil, Drained.
• Both Sun-dried Tomatoes, Packed In Oil, Drained and Raw Florida Oranges have similar amounts of Energy per 300 kcal.
• Both Sun-dried Tomatoes, Packed In Oil, Drained as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.