Comparing Nutrients in 1 kilogram Oranges VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Oranges	Tomato Puree	Recommended Dietary Allowance
Energy	16.2% 470kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	69% 89.8g	130g per day for Men 19-50 years
Sugars	129% 94g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	50% 19g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tomato Puree	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	97% 1.26mg	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	75% 300μg	27.5% 110μg	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	591% 532mg	118% 106mg	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	12% 1.8mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Tomato Puree	Recommended Dietary Allowance
Calcium	40% 400mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	319% 2.87mg	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	12.5% 1mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	73.5% 1.7mg	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	20% 140mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.4% 868g	23.8% 879g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Tomato Puree:

• Raw Oranges have 3.5 times more Vitamin B1, 2.7 times more Vitamin B9 and 5 times more Vitamin C than Canned Tomato Puree.
• While Canned Tomato Puree contains 2.4 times more Vitamin A, 2 times more Vitamin B2, 5.2 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 10.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Tomato Puree:

• Raw Oranges have 2.2 times more Calcium than Canned Tomato Puree.
• While Canned Tomato Puree contains 6.4 times more Copper, 17.8 times more Iron, 2.3 times more Magnesium, 6.8 times more Manganese, 2.9 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, more Sodium and 5.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Tomato Puree have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.2 times more Energy, 1.3 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Fiber than Canned Tomato Puree.
• While Canned Tomato Puree contains 1.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Canned Tomato Puree have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.