Comparing Nutrients in 1 kilogram Florida Oranges VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Florida Oranges	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	16% 460kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	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	88.8% 115g	69% 89.8g	130g per day for Men 19-50 years
Sugars	126% 91g	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	12.5% 7g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	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	25% 4mg	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	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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

	Florida Oranges	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	43% 430mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	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	11.3% 0.9mg	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	10.4% 0.24mg	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	17% 120mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	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	135% 2020mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	23.6% 871g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Tomato Puree with Salt per 1 kg

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

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

• 1 kilogram of Florida Oranges has 4 times more Vitamin B1, 1.5 times more Vitamin B9 and 4.2 times more Vitamin C than Tomato Puree with Salt.
• While 1 kg of Canned Tomato Puree with Salt contains 2.4 times more Vitamin A, 2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 10.9 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 Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Tomato Puree with Salt:

• 1 kilogram of Florida Oranges has 2.4 times more Calcium than Tomato Puree with Salt.
• While 1 kg of Canned Tomato Puree with Salt contains 7.4 times more Copper, 19.8 times more Iron, 2.3 times more Magnesium, 7 times more Manganese, 3.3 times more Phosphorus, 2.6 times more Potassium, more Sodium and 4.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Tomato Puree with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 kilogram of Tomato Puree with Salt lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Canned Tomato Puree with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Florida Oranges has 1.3 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Fiber than Tomato Puree with Salt.
• While 1 kg of Canned Tomato Puree with Salt contains 2.4 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Canned Tomato Puree with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.