Comparing Nutrients in 1 kilogram Florida Oranges VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Florida Oranges	Tomato Paste	Recommended Dietary Allowance
Energy	16% 460kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	88.8% 115g	145% 189g	130g per day for Men 19-50 years
Sugars	126% 91g	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	63% 24g	108% 41g	38g per day for Men 19-50 years
Protein	12.5% 7g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Tomato Paste	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Tomato Paste	Recommended Dietary Allowance
Calcium	43% 430mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	10.4% 0.24mg	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	17% 120mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	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	7.27% 0.8mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	23.6% 871g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Florida Oranges has 1.7 times more Vitamin B1, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.1 times more Vitamin C than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 6.9 times more Vitamin A, 3.8 times more Vitamin B2, 7.7 times more Vitamin B3, 4.2 times more Vitamin B6, 23.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Canned Tomato Paste contains 9.4 times more Copper, 33.1 times more Iron, 4.2 times more Magnesium, 12.6 times more Manganese, 6.9 times more Phosphorus, 6 times more Potassium, 10.6 times more Selenium, more Sodium and 7.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Tomato Paste contain similar levels of Calcium per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Canned Tomato Paste contains 1.8 times more Energy, 1.6 times more Carbohydrate, 1.3 times more Sugars, 1.7 times more Fiber and 6.2 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.