Comparing Nutrients in 7 ounces Yellow Tomatoes VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Yellow Tomatoes	22%	13%	65%
Oranges	7%	2%	91%

Macro Nutrients

	Yellow Tomatoes	Oranges	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.55% 5.9g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	25.6% 18.6g	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	3.66% 1.4g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	3.47% 1.94g	3.33% 1.87g	56g per day for Men 19-50 years

Vitamins

	Yellow Tomatoes	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.17% 0.093mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.34mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.37% 0.22mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	9.16% 0.12mg	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	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	20% 18mg	117% 106mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Tomatoes	Oranges	Recommended Dietary Allowance
Calcium	2.2% 22mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	9.92% 0.089mg	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	12% 0.97mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	2.16% 0.05mg	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	10.2% 71.4mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	15% 512mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.04% 45.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.65% 172g	3700g per day for Men 19-50 years

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

• Raw Yellow Tomatoes have 4.2 times more Vitamin B3 than Raw Oranges.
• While Raw Oranges contain more Vitamin A, 2.1 times more Vitamin B1, 2.3 times more Vitamin B5 and 5.9 times more Vitamin C than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes and Raw Oranges have similar amounts of Vitamin B2, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Raw Yellow Tomatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Yellow Tomatoes vs Oranges:

• Raw Yellow Tomatoes have 2.2 times more Copper, 4.9 times more Iron, 4.8 times more Manganese, 2.6 times more Phosphorus, 1.4 times more Potassium, more Sodium and 4 times more Zinc than Raw Oranges.
• While Raw Oranges contain 3.6 times more Calcium than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes and Raw Oranges have similar amounts of Magnesium and Water per 7 oz.
• Both Raw Yellow Tomatoes as well as Raw Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges contain 3.1 times more Energy, 3.9 times more Carbohydrate and 3.4 times more Fiber than Raw Yellow Tomatoes.
• Both Raw Yellow Tomatoes and Raw Oranges have similar amounts of Protein per 7 oz.
• Both Raw Yellow Tomatoes as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.