Comparing Nutrients in 1 pound Florida Oranges VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Florida Oranges	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	7.2% 209kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	2.2% 0.37g	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	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	57% 41.5g	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	44% 0.57mg	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	12.5% 50μg	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	53.4% 48mg	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	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	19.5% 195mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	145% 1.3mg	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	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	33.3% 0.77mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	61% 916mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Tomato Puree with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Tomato Puree with Salt:

• 1 pound of Florida Oranges has 4 times more Vitamin B1, 1.5 times more Vitamin B9 and 4.2 times more Vitamin C than Tomato Puree with Salt.
• While 1 lb of Canned Tomato Puree with Salt contains 2.4 times more Vitamin A, 2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 10.9 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 Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Tomato Puree with Salt:

• 1 pound of Florida Oranges has 2.4 times more Calcium than Tomato Puree with Salt.
• While 1 lb of Canned Tomato Puree with Salt contains 7.4 times more Copper, 19.8 times more Iron, 2.3 times more Magnesium, 7 times more Manganese, 3.3 times more Phosphorus, 2.6 times more Potassium, more Sodium and 4.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Tomato Puree with Salt contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 1 pound of Tomato Puree with Salt lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Canned Tomato Puree with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.3 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Fiber than Tomato Puree with Salt.
• While 1 lb of Canned Tomato Puree with Salt contains 2.4 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Canned Tomato Puree with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.