Comparing Nutrients in 14 ounces Valencia Oranges VS Low Salt Ketchup

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Low Salt Ketchup	4%	1%	95%

Macro Nutrients

	Valencia Oranges	Low Salt Ketchup	Recommended Dietary Allowance
Energy	6.7% 194kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	83.7% 109g	130g per day for Men 19-50 years
Sugars	NA	116% 84.4g	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	NA	47.7% 34.6g	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	NA	% 40.5g	g per day for Men 19-50 years
Sucrose	NA	% 9.13g	g per day for Men 19-50 years
Fiber	26% 9.92g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Low Salt Ketchup	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	48.2% 0.63mg	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	38.7% 155μg	8.93% 35.7μg	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	214% 192mg	18% 16.3mg	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	NA	38.6% 5.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Low Salt Ketchup	Recommended Dietary Allowance
Calcium	16% 159mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	37.5% 0.34mg	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	4.47% 0.36mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	14.5% 0.33mg	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	9.64% 67.5mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	33% 1115mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.26% 343g	7.35% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Low Salt Ketchup:

• Raw Valencia Oranges have 7.9 times more Vitamin B1, 5.3 times more Vitamin B5, 4.3 times more Vitamin B9 and 11.8 times more Vitamin C than Low sodium Ketchup.
• While Low sodium Ketchup contains 2.2 times more Vitamin A, 4.2 times more Vitamin B2, 5.2 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Low sodium Ketchup have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Low Salt Ketchup:

• Raw Valencia Oranges have 2.7 times more Calcium and 1.3 times more Water than Low sodium Ketchup.
• While Low sodium Ketchup contains 2.3 times more Copper, 3.9 times more Iron, 1.3 times more Magnesium, 3.7 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Potassium, more Sodium and 2.8 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 16 times more Omega 3 and 8.3 times more Fiber than Low sodium Ketchup.
• While Low sodium Ketchup contains 2.1 times more Energy and 2.3 times more Carbohydrate than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Low sodium Ketchup have similar amounts of Protein per 14 oz.
• Both Raw Valencia Oranges as well as Low sodium Ketchup have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.