Comparing Nutrients in 300 calories OrangesVS Canned Crushed Tomatoes

Weight per 300 calories

Oranges

638g

Canned Crushed Tomatoes

938g

Oranges have 1.5 times more energy per 100g than Canned Crushed Tomatoes. It has low energy density when compared to other foods. Canned Crushed Tomatoes having low energy density.

Which food has more nutrients per 300 calories - Oranges or Canned Crushed Tomatoes?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Canned Crushed Tomatoes

17%

76%

300 kcal ▼

Macro Nutrients

Orangesvs Canned Crushed Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.79%0.77g

Fat

2.7%2.63g

0.77 gvs2.63 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.3%0.096g

Saturated Fat

1.17%0.38g

0.096 gvs0.38 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.8%0.045g

Omega 3

2.93%0.047g

0.045 gvs0.047 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.68%0.11g

Omega 6

5.96%1g

0.11 gvs1 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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57.7%75g

Carbohydrate

52.6%68.3g

75 gvs68.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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82.3%59.7g

Sugars

57%41.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

59.7 gvs41.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

30.3%22g

≤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]

NA gvs22 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%19g

NA gvs19 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.19g

NA gvs0.19 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.3%15.3g

Fiber

47%18g

15.3 gvs18 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.7%6g

Protein

27.5%15.4g

6 gvs15.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Fruits rich in Protein Buy premium vegan protein powder

Vitamins

Orangesvs Canned Crushed Tomatoes

7.8%70.2μg

Vitamin A

11.5%103μg

RAE, retinol activity equivalents

70.2 μgvs103 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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46.3%0.56mg

Vitamin B1

58.6%0.7mg

Thiamine

0.56 mgvs0.7 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19.6%0.26mg

Vitamin B2

37.5%0.49mg

Riboflavin

0.26 mgvs0.49 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.3%1.8mg

Vitamin B3

71.6%11.5mg

Niacin, nicotinic acid, niacinamide

1.8 mgvs11.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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32%1.6mg

Vitamin B5

52%2.6mg

Pantothenic acid

1.6 mgvs2.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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29.5%0.38mg

Vitamin B6

108%1.4mg

Pyridoxine

0.38 mgvs1.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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48%191μg

Vitamin B9

30.5%122μg

Folates and Folic Acid

191 μgvs122 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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377%340mg

Vitamin C

96%86.3mg

Ascorbic acid

340 mgvs86.3 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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7.66%1.15mg

Vitamin E

78%11.7mg

Tocopherols and Tocotrienols

1.15 mgvs11.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

41.4%49.7μg

Phytomenadione or phylloquinone

0 μgvs49.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Canned Crushed Tomatoes

25.5%255mg

Calcium

32%319mg

255 mgvs319 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32%0.29mg

Copper

191%1.7mg

0.29 mgvs1.7 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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7.98%0.64mg

Iron

152%12mg

0.64 mgvs12 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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15%64mg

Magnesium

44.6%188mg

64 mgvs188 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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6.94%0.16mg

Manganese

74.6%1.7mg

0.16 mgvs1.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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12.8%89.4mg

Phosphorus

43%300mg

89.4 mgvs300 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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34%1155mg

Potassium

80.8%2747mg

1155 mgvs2747 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.8%3.2μg

Selenium

10.2%5.63μg

3.2 μgvs5.63 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

116%1744mg

0 mgvs1744 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.06%0.45mg

Zinc

23%2.53mg

0.45 mgvs2.53 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15%554g

Water

22.7%839g

554 gvs839 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Oranges vs Canned Crushed Tomatoes:

Raw Oranges have 1.6 times more Vitamin B9 and 3.9 times more Vitamin C than Canned Crushed Tomatoes.
While Canned Crushed Tomatoes contain 1.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B2, 6.4 times more Vitamin B3, 1.6 times more Vitamin B5, 3.7 times more Vitamin B6, 10.2 times more Vitamin E and more Vitamin K than Raw Oranges.
Both Raw Oranges as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Oranges vs Canned Crushed Tomatoes:

Canned Crushed Tomatoes contain 6 times more Copper, 19.1 times more Iron, 2.9 times more Magnesium, 10.8 times more Manganese, 3.4 times more Phosphorus, 2.4 times more Potassium, 1.8 times more Selenium, more Sodium, 5.7 times more Zinc and 1.5 times more Water than Raw Oranges.
Both Raw Oranges and Canned Crushed Tomatoes have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Oranges have 1.4 times more Sugars than Canned Crushed Tomatoes.
While Canned Crushed Tomatoes contain 8.8 times more Omega 6 and 2.6 times more Protein than Raw Oranges.
Both Raw Oranges and Canned Crushed Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
Both Raw Oranges as well as Canned Crushed Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

OrangesVS Valencia OrangesCanned Crushed TomatoesVS Valencia OrangesOrangesVS Orange TomatoesCanned Crushed TomatoesVS Orange Tomatoes

Compare Foods

Comparing Nutrients in 300 calories OrangesVS Canned Crushed Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Oranges or Canned Crushed Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: