Comparing Nutrients in 300 calories Oranges VS Tomato Sauce

Weight per 300 calories

• Oranges: 638g
• Tomato Sauce: 1250g

Oranges have 2 times more energy per 100g than Tomato Sauce. It has low energy density when compared to other foods. Canned Tomato Sauce no Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Oranges or Tomato Sauce?

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Oranges	Tomato Sauce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.11g	8.46% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	51% 66.4g	130g per day for Men 19-50 years
Sugars	82.3% 59.7g	61.4% 44.5g	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	28.8% 21g	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	% 22.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	40.3% 15.3g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	10.7% 6g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	7.8% 70.2μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	77.4% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	77.3% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.5% 0.38mg	94% 1.23mg	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	48% 191μg	28% 113μg	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	377% 340mg	97% 87.5mg	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	7.66% 1.15mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Tomato Sauce	Recommended Dietary Allowance
Calcium	25.5% 255mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	160% 1.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11% 436μg	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	7.98% 0.64mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	6.94% 0.16mg	61.4% 1.4mg	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	12.8% 89.4mg	48.2% 338mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	109% 3713mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	9.17% 138mg	1500mg per day for Men 19-50 years
Zinc	4.06% 0.45mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	15% 554g	31% 1141g	3700g per day for Men 19-50 years

Oranges VS Tomato Sauce Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oranges or Tomato Sauce?

Lets compare vitamin content per 300 calories of Oranges vs Tomato Sauce:

• 300 calories of Oranges have 1.9 times more Vitamin B1, 1.7 times more Vitamin B9 and 3.9 times more Vitamin C than Tomato Sauce.
• While 300 kcal of Canned Tomato Sauce no Salt contain 3.9 times more Vitamin A, 3.2 times more Vitamin B2, 6.9 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6, 15.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• 300 calories of Oranges have insufficient amounts of Vitamin K
• Both Raw Oranges as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oranges vs Tomato Sauce:

• 300 calories of Oranges have 1.5 times more Calcium than Tomato Sauce.
• While 300 kcal of Canned Tomato Sauce no Salt contain 5 times more Copper, 18.8 times more Iron, 2.9 times more Magnesium, 8.9 times more Manganese, 3.8 times more Phosphorus, 3.2 times more Potassium, 2.4 times more Selenium, more Sodium, 6.2 times more Zinc and 2.1 times more Water than Raw Oranges.
• 300 calories of Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oranges have 1.3 times more Sugars than Tomato Sauce.
• While 300 kcal of Canned Tomato Sauce no Salt contain 12.5 times more Omega 6 and 2.5 times more Protein than Raw Oranges.
• Both Oranges and Tomato Sauce offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Oranges provide inadequate amounts of Omega 6
• Both Raw Oranges as well as Canned Tomato Sauce no Salt provide inadequate amounts of Omega 3 in 300 calories.