Comparing Nutrients in 100 grams Tomatoes VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Tomatoes	Florida Oranges	Recommended Dietary Allowance
Energy	0.62% 18kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	12.6% 9.14g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Florida Oranges	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	4.25% 17μg	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	15.2% 13.7mg	50% 45mg	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	3.6% 0.54mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Florida Oranges	Recommended Dietary Allowance
Calcium	1% 10mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	1.04% 0.024mg	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	3.43% 24mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.36% 87g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 3.8 times more Vitamin A, 1.5 times more Vitamin B3, 1.6 times more Vitamin B6, 3 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.7 times more Vitamin B1, 2.1 times more Vitamin B2, 2.8 times more Vitamin B5 and 3.3 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Florida Oranges have similar amounts of Vitamin B9 per 100 g.
• Both Raw Ripe Red Tomatoes as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Florida Oranges:

• Raw Ripe Red Tomatoes have 1.5 times more Copper, 3 times more Iron, 4.8 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 2.1 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 4.3 times more Calcium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Florida Oranges have similar amounts of Magnesium and Water per 100 g.
• Both Raw Ripe Red Tomatoes as well as Raw Florida Oranges have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 1.3 times more Protein than Raw Florida Oranges.
• While Raw Florida Oranges contain 2.6 times more Energy, 3 times more Carbohydrate, 3.5 times more Sugars and 2 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Florida Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.