Comparing Nutrients in 7 ounces Sun-dried Tomatoes VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Sun-dried Tomatoes	18%	9%	73%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Sun-dried Tomatoes	Valencia Oranges	Recommended Dietary Allowance
Energy	17.7% 512kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	6.08% 5.9g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.64% 0.85g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	18% 23.6g	130g per day for Men 19-50 years
Sugars	103% 74.6g	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	64.2% 24.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	50% 28g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Sun-dried Tomatoes	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	9.7% 87.3μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.3% 1.05mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83% 4.15mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.7% 0.66mg	9.6% 0.13mg	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	33.7% 135μg	19.3% 77.4μg	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	86.4% 77.8mg	107% 96mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	71% 85.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sun-dried Tomatoes	Valencia Oranges	Recommended Dietary Allowance
Calcium	22% 218mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	314% 2.82mg	8.16% 0.073mg	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	225% 18mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	92% 385mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	2% 0.046mg	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	101% 706mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	200% 6801mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	14% 212mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.78% 29g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sun-dried Tomatoes vs Valencia Oranges:

• Sun-dried Tomatoes have 3.7 times more Vitamin A, 6.1 times more Vitamin B1, 12.2 times more Vitamin B2, 33 times more Vitamin B3, 8.4 times more Vitamin B5, 5.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Raw Valencia Oranges.
• Both Sun-dried Tomatoes and Raw Valencia Oranges have similar amounts of Vitamin C per 7 oz.
• Both Sun-dried Tomatoes as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sun-dried Tomatoes vs Valencia Oranges:

• Sun-dried Tomatoes have 2.8 times more Calcium, 38.5 times more Copper, 101 times more Iron, 19.4 times more Magnesium, 80.3 times more Manganese, 20.9 times more Phosphorus, 19.1 times more Potassium, more Sodium and 33.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 5.9 times more Water than Sun-dried Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Sun-dried Tomatoes have 5.3 times more Energy, 9.9 times more Fat, 12.2 times more Saturated Fat, 25.1 times more Omega 6, 4.7 times more Carbohydrate, 4.9 times more Fiber and 13.6 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Omega 3 than Sun-dried Tomatoes.
• Both Sun-dried Tomatoes as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.