Comparing Nutrients in 7 ounces Tomatoes VS Marmalade, orange

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Marmalade, orange	0%	0%	100%

Macro Nutrients

	Tomatoes	Marmalade, orange	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	101% 132g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	164% 119g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	1.06% 0.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Marmalade, orange	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	0.64% 0.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	0.6% 0.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	4.47% 18μg	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	30.2% 27mg	10.6% 9.53mg	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	7.14% 1.07mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Marmalade, orange	Recommended Dietary Allowance
Calcium	2% 20mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	0.94% 3.97mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	1.73% 0.04mg	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	6.8% 47.6mg	1.13% 7.94mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	2.16% 73.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.8% 66g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Marmalade, orange:

• Raw Ripe Red Tomatoes have 14 times more Vitamin A, 7.4 times more Vitamin B1, 11.4 times more Vitamin B3, 5.9 times more Vitamin B5, 4.2 times more Vitamin B6, 1.7 times more Vitamin B9, 2.9 times more Vitamin C, 9 times more Vitamin E and more Vitamin K than Marmalade, orange.
• While Marmalade, orange contains 1.3 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Marmalade, orange have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Marmalade, orange:

• Raw Ripe Red Tomatoes have 1.8 times more Iron, 5.5 times more Magnesium, 5.7 times more Manganese, 6 times more Phosphorus, 6.4 times more Potassium, 4.3 times more Zinc and 2.8 times more Water than Marmalade, orange.
• While Marmalade, orange contains 3.8 times more Calcium, 1.5 times more Copper, more Selenium and 11.2 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.7 times more Fiber and 2.9 times more Protein than Marmalade, orange.
• While Marmalade, orange contains 13.7 times more Energy, 17 times more Carbohydrate and 22.8 times more Sugars than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Marmalade, orange have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.