Comparing Nutrients in 7 ounces Oranges with Peel VS Cooked Ripe Red Tomatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Cooked Ripe Red Tomatoes with Salt	18%	5%	77%

Macro Nutrients

	Oranges with Peel	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Energy	4.3% 125kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	NA	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12% 0.16mg	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	15% 59.5μg	6.45% 25.8μg	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	157% 141mg	50.3% 45.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Ripe Red Tomatoes with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	16.5% 0.15mg	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	20% 1.6mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	9.06% 0.21mg	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	6.24% 43.7mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Cooked Ripe Red Tomatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel versus 7 oz of Cooked Ripe Red Tomatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Cooked Ripe Red Tomatoes with Salt:

• 7 ounces of Oranges with Peel have 2.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.6 times more Vitamin B5, 2.3 times more Vitamin B9 and 3.1 times more Vitamin C than Cooked Ripe Red Tomatoes with Salt.
• While 7 oz of Cooked Ripe Red Tomatoes with Salt contain 1.8 times more Vitamin A than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Ripe Red Tomatoes with Salt provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• 7 ounces of Cooked Ripe Red Tomatoes with Salt have insufficient amounts of Vitamin B2
• Both Raw Oranges with Peel as well as Cooked Ripe Red Tomatoes with Salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Cooked Ripe Red Tomatoes with Salt:

• 7 ounces of Oranges with Peel have 6.4 times more Calcium and 1.6 times more Magnesium than Cooked Ripe Red Tomatoes with Salt.
• While 7 oz of Cooked Ripe Red Tomatoes with Salt contain 1.3 times more Copper, 1.3 times more Phosphorus and 123.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Cooked Ripe Red Tomatoes with Salt contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes with Salt lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Cooked Ripe Red Tomatoes with Salt lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 3.5 times more Energy, 3.9 times more Carbohydrate, 6.4 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes with Salt.
• 7 ounces of Cooked Ripe Red Tomatoes with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as Cooked Ripe Red Tomatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.