Comparing Nutrients in 1 pound Florida Oranges VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Florida Oranges	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	7.2% 209kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.54% 0.17g	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	2.75% 0.47g	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	25.3% 33g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	11.7% 6.53g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	24.7% 222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	61.8% 0.8mg	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	16% 63.5μg	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	43.3% 39mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	19.5% 195mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	80.6% 0.73mg	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	197% 15.8mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	42.6% 0.98mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	143% 2141mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	10.7% 395g	11% 404g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Spanish Tomato Sauce per 1 lb

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

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

• 1 pound of Florida Oranges has 1.4 times more Vitamin B1, 1.2 times more Vitamin B9 and 5.2 times more Vitamin C than Spanish Tomato Sauce.
• While 1 lb of Canned Spanish Tomato Sauce contains 4.5 times more Vitamin A, 1.6 times more Vitamin B2, 3.2 times more Vitamin B3 and 3.5 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Spanish Tomato Sauce provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Spanish Tomato Sauce:

• 1 pound of Florida Oranges has 2.5 times more Calcium than Spanish Tomato Sauce.
• While 1 lb of Canned Spanish Tomato Sauce contains 4.1 times more Copper, 38.7 times more Iron, 1.9 times more Magnesium, 9 times more Manganese, 4 times more Phosphorus, 2.2 times more Potassium, more Sodium and 4.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Spanish Tomato Sauce 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 Spanish Tomato Sauce lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Canned Spanish Tomato Sauce lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 1.6 times more Carbohydrate and 1.7 times more Fiber than Spanish Tomato Sauce.
• While 1 lb of Canned Spanish Tomato Sauce contains 2.1 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 Spanish Tomato Sauce provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.