Comparing Nutrients in 1 kilogram Valencia Oranges VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Valencia Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	17% 490kcal	11% 320kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	56% 73g	130g per day for Men 19-50 years
Sugars	NA	60.7% 44g	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	32.3% 23.4g	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	% 20.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	65.8% 25g	50% 19g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	29.3% 16.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	55.6% 2.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	115% 1.5mg	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	32.5% 130μg	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	102% 92mg	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	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	44% 53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	40% 400mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	203% 1.83mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	79.6% 1.83mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	124% 1860mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	23.3% 863g	24% 894g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Crushed Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Canned Crushed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Canned Crushed Tomatoes:

• 1 kilogram of Valencia Oranges has 3 times more Vitamin B9 and 5.3 times more Vitamin C than Canned Crushed Tomatoes.
• While 1 kg of Canned Crushed Tomatoes contains 1.3 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Crushed Tomatoes provide similar amounts of Vitamin B1 and Vitamin B5 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Canned Crushed Tomatoes:

• 1 kg of Canned Crushed Tomatoes contains 4.9 times more Copper, 14.4 times more Iron, 2 times more Magnesium, 8 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Crushed Tomatoes contain similar levels of Calcium and Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 1.6 times more Carbohydrate and 1.3 times more Fiber than Canned Crushed Tomatoes.
• While 1 kg of Canned Crushed Tomatoes contains 1.6 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Canned Crushed Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.