Comparing Nutrients in 100 grams Tangerines VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Tangerines	Tomatoes	Recommended Dietary Allowance
Energy	1.83% 53kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.3g	3% 3.9g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	3.63% 2.63g	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	3.3% 2.4g	1.9% 1.37g	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	% 2.13g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 6.05g	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.83% 0.058mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.77% 0.036mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.35% 0.38mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.32% 0.22mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.56% 0.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4% 16μg	3.75% 15μg	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	29.7% 26.7mg	15.2% 13.7mg	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	1.33% 0.2mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Tomatoes	Recommended Dietary Allowance
Calcium	3.7% 37mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.058% 2.3μg	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	1.88% 0.15mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	1.7% 0.039mg	4.96% 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	2.86% 20mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.3% 85g	2.55% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tangerines vs Tomatoes:

• Raw Tangerines have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B5 and 1.9 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin B3, 2.7 times more Vitamin E and more Vitamin K than Raw Tangerines.
• Both Raw Tangerines and Raw Ripe Red Tomatoes have similar amounts of Vitamin A, Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw Tangerines as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tangerines vs Tomatoes:

• Raw Tangerines have 3.7 times more Calcium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Copper, 1.8 times more Iron, 2.9 times more Manganese, 1.4 times more Potassium and 2.4 times more Zinc than Raw Tangerines.
• Both Raw Tangerines and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus and Water per 100 g.
• Both Raw Tangerines as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Tangerines have 2.9 times more Energy, 6 times more Omega 3, 3.4 times more Carbohydrate, 4 times more Sugars, 1.8 times more Fructose and 1.5 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Tangerines and Raw Ripe Red Tomatoes have similar amounts of Protein per 100 g.
• Both Raw Tangerines as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.