Comparing Nutrients in 500 calories Canned Crushed Tomatoes VS Florida Oranges

Weight per 500 calories

• Canned Crushed Tomatoes: 1563g
• Florida Oranges: 1087g

Raw Florida Oranges have 1.4 times more energy per unit of mass than Canned Crushed Tomatoes, which is low in comparison to other foods. Canned Crushed Tomatoes having low energy density.

Discover which food has more nutrients per 500 calories - Canned Crushed Tomatoes or Florida Oranges?

Macros Ratio

	Protein	Fat	Carbs
Canned Crushed Tomatoes	17%	7%	76%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Crushed Tomatoes	Florida Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.63g	0.85% 0.27g	32g per day for Men 19-50 years
Omega 3	4.9% 0.078g	7.47% 0.12g	1.6g per day for Men 19-50 years
Omega 6	9.93% 1.7g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.6% 114g	96% 125g	130g per day for Men 19-50 years
Sugars	95% 68.8g	137% 99g	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	50.4% 36.6g	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	% 31.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.31g	NA	g per day for Men 19-50 years
Fiber	78% 29.7g	68.6% 26g	38g per day for Men 19-50 years
Protein	45.8% 25.6g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	19% 172μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.5% 0.81mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	27% 4.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87% 4.34mg	54.3% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	180% 2.34mg	42.6% 0.55mg	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	50.8% 203μg	46% 185μg	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	160% 144mg	543% 489mg	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	130% 19.5mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	69% 83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Florida Oranges	Recommended Dietary Allowance
Calcium	53% 531mg	46.7% 467mg	1000mg per day for Men 19-50 years
Copper	318% 2.86mg	47% 0.42mg	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	254% 20.3mg	12.2% 0.98mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	124% 2.86mg	11.3% 0.26mg	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	71.4% 500mg	18.6% 130mg	700mg per day for Men 19-50 years
Potassium	135% 4578mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	17% 9.38μg	9.9% 5.43μg	55μg per day for Men 19-50 years
Sodium	194% 2906mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.2mg	7.9% 0.87mg	11mg per day for Men 19-50 years
Water	37.8% 1398g	25.6% 947g	3700g per day for Men 19-50 years

Canned Crushed Tomatoes VS Florida Oranges Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Crushed Tomatoes or Florida Oranges?

Lets compare vitamin content per 500 calories of Canned Crushed Tomatoes vs Florida Oranges:

• 500 calories of Canned Crushed Tomatoes have 1.4 times more Vitamin A, 1.9 times more Vitamin B2, 4.4 times more Vitamin B3, 1.6 times more Vitamin B5, 4.2 times more Vitamin B6, 10 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 3.4 times more Vitamin C than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Florida Oranges provide similar amounts of Vitamin B1 and Vitamin B9 per 500 calories.
• 500 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Canned Crushed Tomatoes as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Crushed Tomatoes vs Florida Oranges:

• 500 calories of Canned Crushed Tomatoes have 6.7 times more Copper, 20.8 times more Iron, 2.9 times more Magnesium, 11 times more Manganese, 3.8 times more Phosphorus, 2.5 times more Potassium, 1.7 times more Selenium, more Sodium, 4.9 times more Zinc and 1.5 times more Water than Florida Oranges.
• Both Canned Crushed Tomatoes and Florida Oranges contain similar levels of Calcium per 500 calories.
• 500 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Crushed Tomatoes have 3.4 times more Protein than Florida Oranges.
• While 500 kcal of Raw Florida Oranges contain 1.4 times more Sugars than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Florida Oranges offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Canned Crushed Tomatoes as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.