Comparing Nutrients in 1 pound Valencia Oranges VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Valencia Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	7.66% 222kcal	5% 145kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2.9% 0.49g	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	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	27.5% 20g	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	14.6% 10.6g	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	% 9.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	30% 11.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	13.3% 7.44g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	52.3% 0.68mg	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	14.7% 59μg	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	46.4% 41.7mg	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	37.8% 5.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	18% 181mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	92% 0.83mg	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	5.1% 0.41mg	73.7% 5.9mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	36% 0.83mg	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	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	39% 1329mg	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	56.2% 844mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 406g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Crushed Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of Valencia Oranges vs Canned Crushed Tomatoes:

• 1 pound of Valencia Oranges has 3 times more Vitamin B9 and 5.3 times more Vitamin C than Canned Crushed Tomatoes.
• While 1 lb of Canned Crushed Tomatoes contains 1.3 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Crushed Tomatoes provide similar amounts of Vitamin B1 and Vitamin B5 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Canned Crushed Tomatoes:

• 1 lb of Canned Crushed Tomatoes contains 4.9 times more Copper, 14.4 times more Iron, 2 times more Magnesium, 8 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Crushed Tomatoes contain similar levels of Calcium and Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 1.6 times more Carbohydrate and 1.3 times more Fiber than Canned Crushed Tomatoes.
• While 1 lb of Canned Crushed Tomatoes contains 1.6 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Canned Crushed Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.