Comparing Nutrients in 500 calories Oranges VS Green Tomatoes

Weight per 500 calories

• Oranges: 1064g
• Green Tomatoes: 2174g

Oranges have 2 times more energy per 100g than Green Tomatoes. It has low energy density when compared to other foods. Raw Green Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Oranges or Green Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Green Tomatoes	18%	7%	75%

Macro Nutrients

	Oranges	Green Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	4.5% 4.35g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	9.97% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	85.3% 111g	130g per day for Men 19-50 years
Sugars	137% 99g	120% 87g	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	67% 25.5g	63% 24g	38g per day for Men 19-50 years
Protein	18% 10g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Oranges	Green Tomatoes	Recommended Dietary Allowance
Vitamin A	13% 117μg	77.3% 696μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.7% 0.43mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	217% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	135% 1.76mg	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	79.8% 319μg	49% 196μg	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	629% 566mg	565% 509mg	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	12.8% 1.9mg	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	183% 220μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Green Tomatoes	Recommended Dietary Allowance
Calcium	42.6% 426mg	28.3% 283mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	217% 1.96mg	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	13.3% 1.06mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	51.8% 217mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	95% 2.17mg	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	21.3% 149mg	87% 609mg	700mg per day for Men 19-50 years
Potassium	56.6% 1926mg	130% 4435mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.3μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	19% 283mg	1500mg per day for Men 19-50 years
Zinc	6.77% 0.74mg	14% 1.52mg	11mg per day for Men 19-50 years
Water	25% 923g	54.6% 2022g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oranges vs Green Tomatoes:

• Raw Oranges have 1.6 times more Vitamin B9 than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 5.9 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 3.6 times more Vitamin B3, 4.1 times more Vitamin B5, 2.8 times more Vitamin B6, 4.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Green Tomatoes have similar amounts of Vitamin C per 500 kcal.
• Both Raw Oranges as well as Raw Green Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Green Tomatoes:

• Raw Oranges have 1.5 times more Calcium than Raw Green Tomatoes.
• While Raw Green Tomatoes contain 4.1 times more Copper, 10.4 times more Iron, 2 times more Magnesium, 8.2 times more Manganese, 4.1 times more Phosphorus, 2.3 times more Potassium, 1.6 times more Selenium, more Sodium, 2 times more Zinc and 2.2 times more Water than Raw Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Green Tomatoes contain 8.9 times more Omega 6 and 2.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Raw Green Tomatoes have similar amounts of Energy, Carbohydrate, Sugars and Fiber per 500 kcal.
• Both Raw Oranges as well as Raw Green Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.