Comparing Nutrients in 100 grams Canned Crushed Tomatoes VS Oranges

Macros Ratio

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

Macro Nutrients

	Canned Crushed Tomatoes	Oranges	Recommended Dietary Allowance
Energy	1.1% 32kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.6% 7.3g	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	6.07% 4.4g	13% 9.35g	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	3.23% 2.34g	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	% 2.03g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	2.93% 1.64g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Canned Crushed Tomatoes	Oranges	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.25% 0.075mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4% 0.052mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.64% 1.22mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	4.6% 0.06mg	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	3.25% 13μg	7.5% 30μg	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	10.2% 9.2mg	59% 53.2mg	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	8.33% 1.25mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.4% 5.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Crushed Tomatoes	Oranges	Recommended Dietary Allowance
Calcium	3.4% 34mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	20.3% 0.18mg	5% 0.045mg	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	16.3% 1.3mg	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	7.96% 0.18mg	1.1% 0.025mg	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	4.57% 32mg	2% 14mg	700mg per day for Men 19-50 years
Potassium	8.6% 293mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.34% 86.8g	3700g per day for Men 19-50 years

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

• Canned Crushed Tomatoes have 1.3 times more Vitamin B2, 4.3 times more Vitamin B3, 2.5 times more Vitamin B6, 6.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.3 times more Vitamin B9 and 5.8 times more Vitamin C than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes and Raw Oranges have similar amounts of Vitamin A, Vitamin B1 and Vitamin B5 per 100 g.
• Both Canned Crushed Tomatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Canned Crushed Tomatoes have 4.1 times more Copper, 13 times more Iron, 2 times more Magnesium, 7.3 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Potassium, more Sodium and 3.9 times more Zinc than Raw Oranges.
• Both Canned Crushed Tomatoes and Raw Oranges have similar amounts of Calcium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Crushed Tomatoes have 1.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.5 times more Energy, 1.6 times more Carbohydrate, 2.1 times more Sugars and 1.3 times more Fiber than Canned Crushed Tomatoes.
• Both Canned Crushed Tomatoes as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.