Comparing Nutrients in 1 pound Tomato Paste VS Tangerines

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Tangerines	5%	5%	90%

Macro Nutrients

	Tomato Paste	Tangerines	Recommended Dietary Allowance
Energy	13% 372kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.13g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	1.3% 0.22g	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	46.5% 60.5g	130g per day for Men 19-50 years
Sugars	76.2% 55.2g	66% 48g	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	15% 11g	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	% 9.66g	g per day for Men 19-50 years
Sucrose	% 1.36g	% 27.4g	g per day for Men 19-50 years
Fiber	49% 18.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	35% 19.6g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Tangerines	Recommended Dietary Allowance
Vitamin A	38.3% 345μg	17% 154μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.4% 0.69mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.2% 14mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	27.2% 0.35mg	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	18% 72.6μg	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	135% 121mg	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	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43% 51.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Tangerines	Recommended Dietary Allowance
Calcium	16.3% 163mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	184% 1.66mg	21% 0.19mg	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	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	59.6% 1.37mg	7.7% 0.18mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	135% 4599mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	18% 268mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	9% 333g	10.4% 386g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Tangerines per 1 lb

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

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

• 1 pound of Tomato Paste has 2.2 times more Vitamin A, 4.3 times more Vitamin B2, 8.2 times more Vitamin B3, 2.8 times more Vitamin B6, 21.5 times more Vitamin E and more Vitamin K than Tangerines.
• While 1 lb of Raw Tangerines contains 1.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Tangerines provide similar amounts of Vitamin B1 and Vitamin C per one pound.
• 1 pound of Tangerines have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Raw Tangerines have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Paste vs Tangerines:

• 1 pound of Tomato Paste has 8.7 times more Copper, 19.9 times more Iron, 3.5 times more Magnesium, 7.7 times more Manganese, 4.2 times more Phosphorus, 6.1 times more Potassium, 53 times more Selenium, 29.5 times more Sodium and 9 times more Zinc than Tangerines.
• Both Tomato Paste and Tangerines contain similar levels of Calcium per one pound.
• 1 pound of Tangerines lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Paste has 1.5 times more Energy, 1.4 times more Carbohydrate, 2.4 times more Fructose, 2.3 times more Fiber and 5.3 times more Protein than Tangerines.
• Both Tomato Paste and Tangerines offer comparable quantities of Sugars per one pound.
• 1 pound of Tangerines provide inadequate amounts of Energy and Protein
• Both Canned Tomato Paste as well as Raw Tangerines provide inadequate amounts of Omega 3 and Omega 6 in one pound.