Comparing Nutrients in 1 kilogram Oranges VS Tomato Sauce with Onions, Green Peppers and Celery

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%

Macro Nutrients

	Oranges	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	16.2% 470kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	7.63% 7.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	4.16% 1.33g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	67.5% 87.7g	130g per day for Men 19-50 years
Sugars	129% 94g	102% 73.6g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	63% 24g	37% 14g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	149% 1.94mg	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	35% 140μg	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	147% 132mg	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	78.7% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	40% 400mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	220% 1.98mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	106% 2.44mg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	117% 3980mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	245% 3680mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.4% 868g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges VS Tomato Sauce with Onions, Green Peppers and Celery per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges versus 1 kg of Tomato Sauce with Onions, Green Peppers and Celery to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oranges vs Tomato Sauce with Onions, Green Peppers and Celery:

• 1 kilogram of Oranges has 1.3 times more Vitamin B1, 2.1 times more Vitamin B9 and 4 times more Vitamin C than Tomato Sauce with Onions, Green Peppers and Celery.
• While 1 kg of Canned Tomato Sauce with Onions, Green Peppers and Celery contains 3.7 times more Vitamin A, 3 times more Vitamin B2, 3.9 times more Vitamin B3, 3.2 times more Vitamin B6, 6.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Oranges and Tomato Sauce with Onions, Green Peppers and Celery provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Oranges have insufficient amounts of Vitamin A, Vitamin B3, Vitamin E and Vitamin K
• Both Raw Oranges as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oranges vs Tomato Sauce with Onions, Green Peppers and Celery:

• 1 kilogram of Oranges has 3.1 times more Calcium than Tomato Sauce with Onions, Green Peppers and Celery.
• While 1 kg of Canned Tomato Sauce with Onions, Green Peppers and Celery contains 4.4 times more Copper, 7.6 times more Iron, 2.1 times more Magnesium, 9.8 times more Manganese, 2.7 times more Phosphorus, 2.2 times more Potassium, more Sodium and 4 times more Zinc than Raw Oranges.
• Both Oranges and Tomato Sauce with Onions, Green Peppers and Celery contain similar levels of Water per one kilogram.
• 1 kilogram of Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Calcium
• Both Raw Oranges as well as Canned Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges has 1.3 times more Carbohydrate, 1.3 times more Sugars and 1.7 times more Fiber than Tomato Sauce with Onions, Green Peppers and Celery.
• Both Raw Oranges as well as Canned Tomato Sauce with Onions, Green Peppers and Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.