Comparing Nutrients in 1 kilogram Valencia Oranges VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Valencia Oranges	Tomato Paste	Recommended Dietary Allowance
Energy	17% 490kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	145% 189g	130g per day for Men 19-50 years
Sugars	NA	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	65.8% 25g	108% 41g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tomato Paste	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	166% 2.16mg	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	98% 390μg	30% 120μg	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	539% 485mg	243% 219mg	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	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tomato Paste	Recommended Dietary Allowance
Calcium	40% 400mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	406% 3.65mg	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	11.3% 0.9mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	131% 3.02mg	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	24.3% 170mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	NA	96% 53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	20% 735g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 1.5 times more Vitamin B1, 1.8 times more Vitamin B5, 3.3 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Tomato Paste.
• While Canned Tomato Paste contains 6.3 times more Vitamin A, 3.8 times more Vitamin B2, 11.2 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Tomato Paste:

• Canned Tomato Paste contains 9.9 times more Copper, 33.1 times more Iron, 4.2 times more Magnesium, 13.1 times more Manganese, 4.9 times more Phosphorus, 5.7 times more Potassium, more Sodium and 10.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Tomato Paste have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 2.3 times more Omega 3 than Canned Tomato Paste.
• While Canned Tomato Paste contains 1.7 times more Energy, 1.6 times more Carbohydrate, 1.6 times more Fiber and 4.2 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Tomato Paste have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.