Comparing Nutrients in 500 calories Valencia Oranges VS Sun-dried Tomatoes, Packed In Oil

Weight per 500 calories

• Valencia Oranges: 1020g
• Sun-dried Tomatoes, Packed In Oil: 235g

Sun-dried Tomatoes, Packed In Oil, Drained have 4.3 times more energy per unit of mass than Raw Valencia Oranges, which is above average in comparison to other foods. Valencia Oranges having low energy density.

Which food has more nutrients per 500 calories - Valencia Oranges or Sun-dried Tomatoes, Packed In Oil?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Sun-dried Tomatoes, Packed In Oil	8%	53%	39%

Macro Nutrients

	Valencia Oranges	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	14% 4.44g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	27.4% 4.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	42% 54.8g	130g per day for Men 19-50 years
Sugars	NA	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	67% 25.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	19% 10.6g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	69% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	53.3% 8.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	22.5% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	57.6% 0.75mg	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	99% 398μg	13.5% 54μg	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	550% 495mg	266% 239mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Sun-dried Tomatoes, Packed In Oil	Recommended Dietary Allowance
Calcium	41% 408mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	123% 1.1mg	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	11.5% 0.92mg	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	45.3% 190mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	47.6% 1.1mg	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	24.8% 173mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	108% 3674mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.04μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	41.6% 624mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	24% 881g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Valencia Oranges vs Sun-dried Tomatoes, Packed In Oil:

• Raw Valencia Oranges have 2 times more Vitamin B1, 2.3 times more Vitamin B5, 7.4 times more Vitamin B9 and 2.1 times more Vitamin C than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 2.2 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Vitamin A and Vitamin B6 per 500 kcal.
• Both Raw Valencia Oranges as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Valencia Oranges vs Sun-dried Tomatoes, Packed In Oil:

• Raw Valencia Oranges have 3.7 times more Calcium and 7 times more Water than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 2.9 times more Copper, 6.9 times more Iron, 1.9 times more Magnesium, 4.7 times more Manganese, 1.9 times more Phosphorus, 2 times more Potassium, more Sodium and 3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

• Raw Valencia Oranges have 2.2 times more Carbohydrate and 1.9 times more Fiber than Sun-dried Tomatoes, Packed In Oil, Drained.
• While Sun-dried Tomatoes, Packed In Oil, Drained contain 10.8 times more Fat, 12.4 times more Saturated Fat and 10.4 times more Omega 6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Sun-dried Tomatoes, Packed In Oil, Drained have similar amounts of Energy, Omega 3 and Protein per 500 kcal.
• Both Raw Valencia Oranges as well as Sun-dried Tomatoes, Packed In Oil, Drained have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.