Comparing Nutrients in 5 ounces Navel Oranges VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Navel Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	16.6% 12g	8.6% 6.24g	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	4.4% 3.2g	4.58% 3.3g	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	% 2.8g	% 2.88g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.028g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	16.4% 0.21mg	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	12% 48μg	4.6% 18.4μg	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	93% 83.8mg	14.5% 13mg	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	1.4% 0.21mg	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	29% 0.26mg	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	2.3% 0.18mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	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	4.66% 32.6mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	17.6% 264mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Crushed Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Canned Crushed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Canned Crushed Tomatoes:

• 5 ounces of Navel Oranges have 2.6 times more Vitamin B9 and 6.4 times more Vitamin C than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 2.9 times more Vitamin B3, 1.9 times more Vitamin B6, 8.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Canned Crushed Tomatoes provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Canned Crushed Tomatoes:

• 5 ounces of Navel Oranges have 1.3 times more Calcium than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 4.7 times more Copper, 10 times more Iron, 1.8 times more Magnesium, 6.3 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium, 186 times more Sodium and 3.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Crushed Tomatoes contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Canned Crushed Tomatoes lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 1.7 times more Carbohydrate and 1.9 times more Sugars than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 1.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Canned Crushed Tomatoes offer comparable quantities of Fructose and Fiber per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Canned Crushed Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.