Comparing Nutrients in 1 kilogram Tomato Sauce with Onions, Green Peppers and Celery VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Tomato Sauce with Onions, Green Peppers and Celery	Valencia Oranges	Recommended Dietary Allowance
Energy	14% 410kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	7.63% 7.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	4.16% 1.33g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	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	67.5% 87.7g	91% 119g	130g per day for Men 19-50 years
Sugars	102% 73.6g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	65.8% 25g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions, Green Peppers and Celery	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	45.6% 410μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.4% 11mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	48.5% 0.63mg	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	35% 140μg	98% 390μg	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	147% 132mg	539% 485mg	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	78.7% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions, Green Peppers and Celery	Valencia Oranges	Recommended Dietary Allowance
Calcium	13% 130mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	41% 0.37mg	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	95% 7.6mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	10% 0.23mg	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	54.3% 380mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	117% 3980mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	245% 3680mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	24% 883g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomato Sauce with Onions, Green Peppers and Celery vs Valencia Oranges:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 3.4 times more Vitamin A, 3 times more Vitamin B2, 4 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Vitamin B1, 2.8 times more Vitamin B9 and 3.7 times more Vitamin C than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Raw Valencia Oranges have similar amounts of Vitamin B5 per 1 kg.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomato Sauce with Onions, Green Peppers and Celery vs Valencia Oranges:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 5.4 times more Copper, 8.4 times more Iron, 2.1 times more Magnesium, 10.6 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium, more Sodium and 4.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.1 times more Calcium than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 7.3 times more Omega 6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Carbohydrate and 1.8 times more Fiber than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Protein per 1 kg.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Raw Valencia Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.