Comparing Nutrients in 100 grams Navel Oranges VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Navel Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.65% 12.5g	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	6.07% 4.4g	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	3.1% 2.25g	3.23% 2.34g	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	% 1.97g	% 2.03g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 0.02g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	2.93% 1.64g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	11.5% 0.15mg	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	8.5% 34μg	3.25% 13μg	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	65.7% 59mg	10.2% 9.2mg	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	1% 0.15mg	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	20.3% 0.18mg	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	1.63% 0.13mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	7.96% 0.18mg	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	3.3% 23mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	8.6% 293mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Crushed Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Canned Crushed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Canned Crushed Tomatoes:

• 100 grams of Navel Oranges have 2.6 times more Vitamin B9 and 6.4 times more Vitamin C than Canned Crushed Tomatoes.
• While 100 g of Canned Crushed Tomatoes contain 2.9 times more Vitamin B3, 1.9 times more Vitamin B6, 8.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Canned Crushed Tomatoes provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Canned Crushed Tomatoes:

• 100 grams of Navel Oranges have 1.3 times more Calcium than Canned Crushed Tomatoes.
• While 100 g of Canned Crushed Tomatoes contain 4.7 times more Copper, 10 times more Iron, 1.8 times more Magnesium, 6.3 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Potassium, 186 times more Sodium and 3.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Crushed Tomatoes contain similar levels of Water per 100 grams.
• 100 grams of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Canned Crushed Tomatoes lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 1.7 times more Carbohydrate and 1.9 times more Sugars than Canned Crushed Tomatoes.
• While 100 g of Canned Crushed Tomatoes contain 1.8 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Canned Crushed Tomatoes offer comparable quantities of Fructose and Fiber per 100 grams.
• 100 grams of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Canned Crushed Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.