Comparing Nutrients in 1 pound Valencia Oranges VS Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Valencia Oranges	Tomato Sauce	Recommended Dietary Allowance
Energy	7.66% 222kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	10.4% 7.57g	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	% 8.26g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	30% 11.3g	18% 6.8g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	34% 0.44mg	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	44.2% 177μg	10.2% 41μg	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	244% 220mg	35.3% 31.8mg	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	NA	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tomato Sauce	Recommended Dietary Allowance
Calcium	18% 181mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.96% 158μg	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	5.1% 0.41mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	22.3% 0.51mg	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	11% 77mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	39.6% 1347mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Tomato Sauce per 1 lb

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

Lets compare vitamin content per 1 pound of Valencia Oranges vs Tomato Sauce:

• 1 pound of Valencia Oranges has 3.6 times more Vitamin B1, 4.3 times more Vitamin B9 and 6.9 times more Vitamin C than Tomato Sauce.
• While 1 lb of Canned Tomato Sauce no Salt contains 1.8 times more Vitamin A, 1.6 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Tomato Sauce provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Tomato Sauce:

• 1 pound of Valencia Oranges has 2.9 times more Calcium than Tomato Sauce.
• While 1 lb of Canned Tomato Sauce no Salt contains 3.1 times more Copper, 10.7 times more Iron, 1.5 times more Magnesium, 4.9 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium and 3.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Tomato Sauce contain similar levels of Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Tomato Sauce lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 2.2 times more Carbohydrate and 1.7 times more Fiber than Tomato Sauce.
• 1 pound of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Canned Tomato Sauce no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.