Comparing Nutrients in 100 grams Oranges with Peel VS Cooked Ripe Red Tomatoes

Macros Ratio

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

Macro Nutrients

	Oranges with Peel	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.17% 63kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	3.1% 4g	130g per day for Men 19-50 years
Sugars	NA	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.5g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	6.08% 0.079mg	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	7.5% 30μg	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	79% 71mg	25.3% 23mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7% 70mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	8.33% 0.075mg	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	10% 0.8mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	NA	4.57% 0.11mg	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	3.14% 22mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges with Peel vs Cooked Ripe Red Tomatoes:

• Raw 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.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Vitamin A than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 100 g.
• Both Raw Oranges with Peel as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Oranges with Peel vs Cooked Ripe Red Tomatoes:

• Raw Oranges with Peel have 6.4 times more Calcium, 1.6 times more Magnesium and 1.4 times more Selenium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Copper, 1.3 times more Phosphorus and 1.3 times more Zinc than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Cooked Ripe Red Tomatoes have similar amounts of Iron, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges with Peel have 3.5 times more Energy, 8 times more Omega 3, 3.9 times more Carbohydrate, 6.4 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Oranges with Peel as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.