Comparing Nutrients in 500 calories Oranges with Peel VS Sun-dried Tomatoes

Weight per 500 calories

• Oranges with Peel: 794g
• Sun-dried Tomatoes: 194g

Sun-dried Tomatoes have 4.1 times more energy per unit of mass than Raw Oranges with Peel , which is high in comparison to other foods. Oranges with Peel having low energy density.

Discover which food has more nutrients per 500 calories - Oranges with Peel or Sun-dried Tomatoes?

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Sun-dried Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	5.93% 5.76g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	100% 73g	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	94% 35.7g	62.7% 24g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	49% 27.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Sun-dried Tomatoes	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	9.47% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	85.3% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	110% 17.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	81% 4.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	49.5% 0.64mg	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	59.5% 238μg	33% 132μg	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	626% 563mg	84.4% 76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.019mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	69.4% 83.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Sun-dried Tomatoes	Recommended Dietary Allowance
Calcium	55.6% 556mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	306% 2.76mg	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	79.4% 6.35mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	89.5% 376mg	420mg per day for Men 19-50 years
Manganese	NA	156% 3.58mg	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	25% 175mg	99% 690mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	195% 6641mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	19.4% 10.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	14% 207mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	17.7% 653g	0.76% 28.2g	3700g per day for Men 19-50 years

Oranges With Peel VS Sun-dried Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Sun-dried Tomatoes?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Sun-dried Tomatoes:

• 500 calories of Oranges with Peel have 1.2 times more Vitamin A, 1.8 times more Vitamin B9 and 7.4 times more Vitamin C than Sun-dried Tomatoes.
• While 500 kcal of Sun-dried Tomatoes contain 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 Raw Oranges with Peel .
• Both Oranges with Peel and Sun-dried Tomatoes provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Sun-dried Tomatoes have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Sun-dried Tomatoes have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Sun-dried Tomatoes:

• 500 calories of Oranges with Peel have 2.6 times more Calcium and 23.1 times more Water than Sun-dried Tomatoes.
• While 500 kcal of Sun-dried Tomatoes contain 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 Raw Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 1.5 times more Fiber than Sun-dried Tomatoes.
• While 500 kcal of Sun-dried Tomatoes contain 6.1 times more Omega 6 and 2.7 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Sun-dried Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as Sun-dried Tomatoes provide inadequate amounts of Omega 3 in 500 calories.