Comparing Nutrients in 500 calories Orange Tomatoes VS Tomatoes

Weight per 500 calories

• Orange Tomatoes: 3125g
• Tomatoes: 2778g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Orange Tomatoes	24%	9%	67%
Tomatoes	17%	9%	74%

Macro Nutrients

	Orange Tomatoes	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.12% 5.94g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.44% 0.78g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	5.86% 0.094g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.3g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.4% 99g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	101% 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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	74% 28g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	64.7% 36.3g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Orange Tomatoes	Tomatoes	Recommended Dietary Allowance
Vitamin A	260% 2344μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.7% 1.06mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	116% 18.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.88mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	227% 906μg	104% 417μg	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	556% 500mg	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange Tomatoes	Tomatoes	Recommended Dietary Allowance
Calcium	15.6% 156mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	215% 1.94mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	184% 14.7mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	120% 2.75mg	138% 3.17mg	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	129% 906mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	195% 6625mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	87.5% 1313mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	80% 2962g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Orange Tomatoes vs Tomatoes:

• Raw Orange Tomatoes have 2 times more Vitamin A, 1.4 times more Vitamin B1, 2 times more Vitamin B2, 2.4 times more Vitamin B5, 2.2 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Orange Tomatoes and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.
• Both Raw Orange Tomatoes as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Orange Tomatoes vs Tomatoes:

• Raw Orange Tomatoes have 2 times more Iron, 1.4 times more Phosphorus, more Selenium and 9.5 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Calcium than Raw Orange Tomatoes.
• Both Raw Orange Tomatoes and Raw Ripe Red Tomatoes have similar amounts of Copper, Magnesium, Manganese, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Orange Tomatoes have 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Orange Tomatoes and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Fiber per 500 kcal.
• Both Raw Orange Tomatoes as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.