Comparing Nutrients in 300 calories Tomato Puree VS Florida Oranges

Weight per 300 calories

• Tomato Puree: 790g
• Florida Oranges: 652g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Tomato Puree	Florida Oranges	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	58% 75.3g	130g per day for Men 19-50 years
Sugars	52.6% 38g	82.2% 59.6g	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	26% 18.8g	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	% 19.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	41% 15.7g	38g per day for Men 19-50 years
Protein	23.3% 13g	8.15% 4.57g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Florida Oranges	Recommended Dietary Allowance
Vitamin A	23% 205μg	7.97% 71.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	54.3% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	25.6% 0.33mg	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	21.7% 87μg	27.7% 111μg	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	93% 83.7mg	326% 293mg	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	104% 15.6mg	7.83% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Florida Oranges	Recommended Dietary Allowance
Calcium	14.2% 142mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	28.3% 0.25mg	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	176% 14mg	7.34% 0.59mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	15.5% 65.2mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	6.8% 0.16mg	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	45% 316mg	11% 78.3mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	5.93% 3.26μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	4.74% 0.52mg	11mg per day for Men 19-50 years
Water	18.8% 694g	15.4% 568g	3700g per day for Men 19-50 years

Tomato Puree VS Florida Oranges Nutrients Per 300 Kcal

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

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

• 300 calories of Tomato Puree have 2.9 times more Vitamin A, 2.4 times more Vitamin B2, 4.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3 times more Vitamin B6, 13.2 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 3.3 times more Vitamin B1, 1.3 times more Vitamin B9 and 3.5 times more Vitamin C than Canned Tomato Puree.
• 300 calories of Florida Oranges have insufficient amounts of Vitamin K
• Both Canned Tomato Puree as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Puree vs Florida Oranges:

• 300 calories of Tomato Puree have 8.9 times more Copper, 23.9 times more Iron, 2.8 times more Magnesium, 8.5 times more Manganese, 4 times more Phosphorus, 3.1 times more Potassium, 1.7 times more Selenium, more Sodium, 5.4 times more Zinc and 1.2 times more Water than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 2 times more Calcium than Canned Tomato Puree.
• 300 calories of Florida Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Puree have 2.9 times more Protein than Florida Oranges.
• While 300 kcal of Raw Florida Oranges contain 1.6 times more Sugars than Canned Tomato Puree.
• Both Tomato Puree and Florida Oranges offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• Both Canned Tomato Puree as well as Raw Florida Oranges provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.