Comparing Nutrients in 1 kilogram Navel Oranges VS Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Navel Oranges	Tomato Sauce	Recommended Dietary Allowance
Energy	17% 490kcal	8.28% 240kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	6.76% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	41% 53g	130g per day for Men 19-50 years
Sugars	117% 85g	49% 35.6g	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	31% 22.5g	23% 16.7g	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	% 19.7g	% 18g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0.7g	g per day for Men 19-50 years
Fiber	58% 22g	39.5% 15g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	61.8% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	75.4% 0.98mg	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	85% 340μg	22.5% 90μg	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	657% 591mg	77.8% 70mg	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	10% 1.5mg	96% 14.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Tomato Sauce	Recommended Dietary Allowance
Calcium	43% 430mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.73% 349μg	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	16.3% 1.3mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	49% 1.13mg	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	33% 230mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	87.4% 2970mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	23.2% 860g	24.7% 913g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tomato Sauce per 1 kg

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

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Tomato Sauce:

• 1 kilogram of Navel Oranges has 2.8 times more Vitamin B1, 3.8 times more Vitamin B9 and 8.4 times more Vitamin C than Tomato Sauce.
• While 1 kg of Canned Tomato Sauce no Salt contains 1.8 times more Vitamin A, 1.3 times more Vitamin B2, 2.3 times more Vitamin B3, 9.6 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Tomato Sauce provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Tomato Sauce:

• 1 kilogram of Navel Oranges has 3.1 times more Calcium than Tomato Sauce.
• While 1 kg of Canned Tomato Sauce no Salt contains 2.9 times more Copper, 7.4 times more Iron, 1.4 times more Magnesium, 3.9 times more Manganese, 1.8 times more Potassium and 2.8 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Tomato Sauce contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Tomato Sauce lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Canned Tomato Sauce no Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 2.4 times more Carbohydrate, 2.4 times more Sugars, 1.3 times more Fructose and 1.5 times more Fiber than Tomato Sauce.
• While 1 kg of Canned Tomato Sauce no Salt contains 1.3 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Canned Tomato Sauce no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.