Comparing Nutrients in 5 ounces Canned Crushed Tomatoes VS Oranges

Macros Ratio

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

Macro Nutrients

	Canned Crushed Tomatoes	Oranges	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.95% 10.3g	13% 16.7g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	18.3% 13.3g	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	4.58% 3.3g	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	% 2.88g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	4.15% 2.32g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Oranges	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.67% 0.074mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.39mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	6.54% 0.085mg	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	4.6% 18.4μg	10.6% 42.5μg	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	14.5% 13mg	83.8% 75.4mg	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	12% 1.77mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.26% 7.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Oranges	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	7.1% 0.064mg	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	23% 1.84mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	1.54% 0.035mg	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	6.48% 45.4mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	17.6% 264mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	3.43% 127g	3.32% 123g	3700g per day for Men 19-50 years

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

• Canned Crushed Tomatoes have 1.3 times more Vitamin B2, 4.3 times more Vitamin B3, 2.5 times more Vitamin B6, 6.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.3 times more Vitamin B9 and 5.8 times more Vitamin C than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Oranges have similar amounts of Vitamin A, Vitamin B1 and Vitamin B5 per 5 oz.
• Both Canned Crushed Tomatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Crushed Tomatoes have 4.1 times more Copper, 13 times more Iron, 2 times more Magnesium, 7.3 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium, more Sodium and 3.9 times more Zinc than Raw Oranges.
• Both Canned Crushed Tomatoes and Raw Oranges have similar amounts of Calcium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Crushed Tomatoes have 1.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.5 times more Energy, 1.6 times more Carbohydrate, 2.1 times more Sugars and 1.3 times more Fiber than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.