Comparing Nutrients in 7 ounces Valencia Oranges VS Yellow Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Yellow Tomatoes	22%	13%	65%

Macro Nutrients

	Valencia Oranges	Yellow Tomatoes	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.53% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	4.55% 5.9g	130g per day for Men 19-50 years
Sugars	NA	NA	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	13% 4.96g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	3.47% 1.94g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Yellow Tomatoes	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.17% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	14.6% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	8.55% 0.11mg	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	19.3% 77.4μg	15% 59.5μg	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	107% 96mg	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Yellow Tomatoes	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	22.3% 0.2mg	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	2.23% 0.18mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	10.4% 0.24mg	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	4.8% 33.7mg	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.04% 45.6mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.63% 171g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Yellow Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Yellow Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Yellow Tomatoes:

• 7 ounces of Valencia Oranges have 2.1 times more Vitamin B1, 2.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 5.4 times more Vitamin C than Yellow Tomatoes.
• While 7 oz of Raw Yellow Tomatoes contain 4.3 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Yellow Tomatoes provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Raw Yellow Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Yellow Tomatoes:

• 7 ounces of Valencia Oranges have 3.6 times more Calcium than Yellow Tomatoes.
• While 7 oz of Raw Yellow Tomatoes contain 2.7 times more Copper, 5.4 times more Iron, 5.2 times more Manganese, 2.1 times more Phosphorus, 1.4 times more Potassium and 4.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Yellow Tomatoes contain similar levels of Magnesium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Yellow Tomatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 4 times more Carbohydrate and 3.6 times more Fiber than Yellow Tomatoes.
• 7 ounces of Yellow Tomatoes provide inadequate amounts of Fiber
• Both Raw Valencia Oranges as well as Raw Yellow Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Yellow Tomatoes

What are the health benefits of Valencia Oranges compared to Yellow Tomatoes?

Valencia oranges are a good source of vitamin C, fiber, and antioxidants which support immune function, skin health, and digestion. Yellow tomatoes are rich in vitamin C, potassium, and lycopene which can help reduce the risk of chronic diseases and promote heart health. Both are nutritious options, but Valencia oranges may have a slight edge in terms of vitamin C content.

Can I lose weight easier by eating more Valencia Oranges or Yellow Tomatoes?

Both Valencia oranges and yellow tomatoes can be part of a healthy weight loss diet due to their low calorie and high fiber content. However, weight loss ultimately depends on creating a calorie deficit, so it's important to focus on overall dietary patterns and portion sizes rather than just one specific food. Incorporating a variety of fruits and vegetables, along with whole grains, legumes, and lean proteins, can help support weight loss in a healthy and sustainable way.

Should I eat more Valencia Oranges or more Yellow Tomatoes to gain more muscles while training consistently?

Both Valencia oranges and yellow tomatoes can be beneficial for muscle gain due to their high vitamin C content, which is important for collagen synthesis and muscle repair. However, yellow tomatoes are also a good source of lycopene, which has been shown to have anti-inflammatory properties that can aid in muscle recovery. Therefore, incorporating both Valencia oranges and yellow tomatoes into your diet can help support muscle growth and recovery while training consistently.

What is the environmental impact of producing Valencia Oranges compared to Yellow Tomatoes?

Both Valencia Oranges and Yellow Tomatoes have a relatively low environmental impact compared to animal products. However, in general, producing Yellow Tomatoes tends to have a lower environmental impact than producing Valencia Oranges. This is because tomatoes typically require less water, land, and resources to grow compared to citrus fruits like oranges. Additionally, tomatoes have a shorter growing season and can be grown in a wider range of climates, reducing the need for transportation and energy inputs.