Comparing Nutrients in 1 pound Florida Oranges VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Florida Oranges	Tomato Paste	Recommended Dietary Allowance
Energy	7.2% 209kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	66% 85.8g	130g per day for Men 19-50 years
Sugars	57% 41.5g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	28.6% 11g	49% 18.6g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Tomato Paste	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	75.4% 0.98mg	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	19.3% 77μg	13.6% 54.4μg	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	227% 204mg	110% 99mg	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	5.44% 0.82mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Tomato Paste	Recommended Dietary Allowance
Calcium	19.5% 195mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	184% 1.66mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	59.6% 1.37mg	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	7.78% 54.4mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10.7% 395g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Tomato Paste per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Tomato Paste:

• 1 pound of Florida Oranges has 1.7 times more Vitamin B1, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.1 times more Vitamin C than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 6.9 times more Vitamin A, 3.8 times more Vitamin B2, 7.7 times more Vitamin B3, 4.2 times more Vitamin B6, 23.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Tomato Paste:

• 1 lb of Canned Tomato Paste contains 9.4 times more Copper, 33.1 times more Iron, 4.2 times more Magnesium, 12.6 times more Manganese, 6.9 times more Phosphorus, 6 times more Potassium, 10.6 times more Selenium, more Sodium and 7.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Tomato Paste contain similar levels of Calcium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Tomato Paste contains 1.8 times more Energy, 1.6 times more Carbohydrate, 1.3 times more Sugars, 1.7 times more Fiber and 6.2 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in one pound.