Comparing Nutrients in 1 kilogram Tomato Paste VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Tomato Paste	Oranges with Peel	Recommended Dietary Allowance
Energy	28.3% 820kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	119% 155g	130g per day for Men 19-50 years
Sugars	168% 122g	NA	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	80.7% 58.5g	NA	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	118% 45g	38g per day for Men 19-50 years
Protein	77% 43.2g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	71.5% 0.93mg	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	30% 120μg	75% 300μg	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	243% 219mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	287% 43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Oranges with Peel	Recommended Dietary Allowance
Calcium	36% 360mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	63.3% 0.57mg	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	373% 30mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	NA	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	119% 830mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	20% 735g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Oranges with Peel per 1 kg

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

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

• 1 kilogram of Tomato Paste has 5.8 times more Vitamin A, 3.1 times more Vitamin B2, 6.2 times more Vitamin B3 and 2.3 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Vitamin B1, 2.3 times more Vitamin B5, 2.5 times more Vitamin B9 and 3.2 times more Vitamin C than Canned Tomato Paste.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Oranges with Peel :

• 1 kilogram of Tomato Paste has 6.4 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 3.8 times more Phosphorus, 5.2 times more Potassium, 7.6 times more Selenium, 29.5 times more Sodium and 5.7 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.9 times more Calcium than Canned Tomato Paste.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.3 times more Energy, 1.2 times more Carbohydrate and 3.3 times more Protein than Oranges with Peel .
• Both Tomato Paste and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• Both Canned Tomato Paste as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.