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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree with Salt	15%	4%	81%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Tomato Puree with Salt	Oranges with Peel	Recommended Dietary Allowance
Energy	13% 380kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	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	69% 89.8g	119% 155g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	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	33% 24g	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	% 24.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	118% 45g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	29% 260μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	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	27.5% 110μg	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	118% 106mg	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	131% 19.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree with Salt	Oranges with Peel	Recommended Dietary Allowance
Calcium	18% 180mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	223% 18mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	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	57% 400mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	135% 2020mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	23.8% 879g	22.2% 823g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Tomato Puree with Salt 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 Puree with Salt vs Oranges with Peel :

• 1 kilogram of Tomato Puree with Salt has 2 times more Vitamin A, 1.6 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 4 times more Vitamin B1, 2.7 times more Vitamin B9 and 6.7 times more Vitamin C than Canned Tomato Puree with Salt.
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Tomato Puree with Salt as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Tomato Puree with Salt has 5 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 1.8 times more Phosphorus, 2.2 times more Potassium, 101 times more Sodium and 3.3 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 3.9 times more Calcium than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Oranges with Peel contain similar levels of Water per one kilogram.
• 1 kilogram of Tomato Puree with Salt lack sufficient amounts of Calcium
• 1 kilogram of Oranges with Peel lack sufficient amounts of Zinc
• Both Canned Tomato Puree with Salt as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree with Salt has 1.3 times more Protein than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Energy, 1.7 times more Carbohydrate and 2.4 times more Fiber than Canned Tomato Puree with Salt.
• 1 kilogram of Tomato Puree with Salt provide inadequate amounts of Energy
• Both Canned Tomato Puree with Salt as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.