Comparing Nutrients in 300 calories Stewed Canned TomatoesVS Oranges

Weight per 300 calories

Stewed Canned Tomatoes

1154g

Oranges

638g

Raw Oranges have 1.8 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is low in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Stewed Canned Tomatoes

12%

82%

Oranges

91%

300 kcal ▼

Macro Nutrients

Stewed Canned Tomatoesvs Oranges

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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2.26%2.2g

Fat

0.79%0.77g

2.2 gvs0.77 g

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

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0.94%0.3g

Saturated Fat

0.3%0.096g

0.3 gvs0.096 g

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

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2.16%0.035g

Omega 3

2.8%0.045g

0.035 gvs0.045 g

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

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5.02%0.85g

Omega 6

0.68%0.11g

0.85 gvs0.11 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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55%71.4g

Carbohydrate

57.7%75g

71.4 gvs75 g

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

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56%40.6g

Sugars

82.3%59.7g

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

40.6 gvs59.7 g

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

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30%21.7g

Fructose

≤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]

21.7 gvsNA g

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

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%19g

Glucose

19 gvsNA g

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

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%0.23g

Sucrose

0.23 gvsNA g

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

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30.4%11.5g

Fiber

40.3%15.3g

11.5 gvs15.3 g

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

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18.8%10.5g

Protein

10.7%6g

10.5 gvs6 g

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

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Vitamins

Stewed Canned Tomatoesvs Oranges

11.5%104μg

Vitamin A

7.8%70.2μg

RAE, retinol activity equivalents

104 μgvs70.2 μg

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

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44.2%0.53mg

Vitamin B1

46.3%0.56mg

Thiamine

0.53 mgvs0.56 mg

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

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31%0.4mg

Vitamin B2

19.6%0.26mg

Riboflavin

0.4 mgvs0.26 mg

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

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51.5%8.24mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

8.24 mgvs1.8 mg

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

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26.3%1.3mg

Vitamin B5

32%1.6mg

Pantothenic acid

1.3 mgvs1.6 mg

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

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15%0.2mg

Vitamin B6

29.5%0.38mg

Pyridoxine

0.2 mgvs0.38 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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14.4%57.7μg

Vitamin B9

48%191μg

Folates and Folic Acid

57.7 μgvs191 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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101%91mg

Vitamin C

377%340mg

Ascorbic acid

91 mgvs340 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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64%9.58mg

Vitamin E

7.66%1.15mg

Tocopherols and Tocotrienols

9.58 mgvs1.15 mg

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

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23%27.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

27.7 μgvs0 μg

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

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Minerals

Stewed Canned Tomatoesvs Oranges

39.2%392mg

Calcium

25.5%255mg

392 mgvs255 mg

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

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144%1.3mg

Copper

32%0.29mg

1.3 mgvs0.29 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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192%15.3mg

Iron

7.98%0.64mg

15.3 mgvs0.64 mg

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

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33%138mg

Magnesium

15%64mg

138 mgvs64 mg

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

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29.6%0.68mg

Manganese

6.94%0.16mg

0.68 mgvs0.16 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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33%231mg

Phosphorus

12.8%89.4mg

231 mgvs89.4 mg

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

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70.2%2388mg

Potassium

34%1155mg

2388 mgvs1155 mg

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

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12.6%6.92μg

Selenium

5.8%3.2μg

6.92 μgvs3.2 μg

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

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170%2550mg

Sodium

0%0mg

2550 mgvs0 mg

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

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18%1.96mg

Zinc

4.06%0.45mg

1.96 mgvs0.45 mg

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

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28.5%1056g

Water

15%554g

1056 gvs554 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 Stewed Canned Tomatoes vs Oranges:

Stewed Canned Ripe Red Tomatoes have 1.5 times more Vitamin A, 1.6 times more Vitamin B2, 4.6 times more Vitamin B3, 8.3 times more Vitamin E and more Vitamin K than Raw Oranges.
While Raw Oranges contain 2 times more Vitamin B6, 3.3 times more Vitamin B9 and 3.7 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
Both Stewed Canned Ripe Red Tomatoes and Raw Oranges have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
Both Stewed Canned Ripe Red Tomatoes as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Stewed Canned Ripe Red Tomatoes have 1.5 times more Calcium, 4.5 times more Copper, 24 times more Iron, 2.2 times more Magnesium, 4.3 times more Manganese, 2.6 times more Phosphorus, 2.1 times more Potassium, 2.2 times more Selenium, more Sodium, 4.4 times more Zinc and 1.9 times more Water than Raw Oranges.

Comparison of macro-nutrients per 300 calories:

Stewed Canned Ripe Red Tomatoes have 7.4 times more Omega 6 and 1.8 times more Protein than Raw Oranges.
While Raw Oranges contain 1.5 times more Sugars and 1.3 times more Fiber than Stewed Canned Ripe Red Tomatoes.
Both Stewed Canned Ripe Red Tomatoes and Raw Oranges have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Stewed Canned Ripe Red Tomatoes as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Stewed Canned TomatoesVS Canned Tomatoes with Green ChiliesOrangesVS Canned Tomatoes with Green ChiliesStewed Canned TomatoesVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 300 calories Stewed Canned TomatoesVS Oranges

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: