Comparing Nutrients in 1 pound Tomato Paste VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Tomato Paste	Valencia Oranges	Recommended Dietary Allowance
Energy	13% 372kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	41.5% 54g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	NA	g per day for Men 19-50 years
Sucrose	% 1.36g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	30% 11.3g	38g per day for Men 19-50 years
Protein	35% 19.6g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	22% 0.29mg	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	13.6% 54.4μg	44.2% 177μg	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	110% 99mg	244% 220mg	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	130% 19.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Valencia Oranges	Recommended Dietary Allowance
Calcium	16.3% 163mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	18.6% 0.17mg	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	169% 13.5mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	4.54% 0.1mg	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	53.8% 376mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	NA	55μg per day for Men 19-50 years
Sodium	18% 268mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	9% 333g	10.6% 392g	3700g per day for Men 19-50 years

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

• Canned Tomato Paste has 6.3 times more Vitamin A, 3.8 times more Vitamin B2, 11.2 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B5, 3.3 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Tomato Paste has 9.9 times more Copper, 33.1 times more Iron, 4.2 times more Magnesium, 13.1 times more Manganese, 4.9 times more Phosphorus, 5.7 times more Potassium, more Sodium and 10.5 times more Zinc than Raw Valencia Oranges.
• Both Canned Tomato Paste and Raw Valencia Oranges have similar amounts of Calcium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Tomato Paste has 1.7 times more Energy, 1.6 times more Carbohydrate, 1.6 times more Fiber and 4.2 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.3 times more Omega 3 than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.