Comparing Nutrients in 500 calories Valencia Oranges VS Tomato Sauce

Weight per 500 calories

• Valencia Oranges: 1020g
• Tomato Sauce: 2083g

Valencia 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 500 calories - Valencia Oranges or Tomato Sauce?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Valencia Oranges	Tomato Sauce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.16% 3.06g	6.44% 6.25g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.64% 0.45g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	85% 111g	130g per day for Men 19-50 years
Sugars	NA	102% 74g	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	48% 34.8g	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	% 38g	g per day for Men 19-50 years
Sucrose	NA	% 1.46g	g per day for Men 19-50 years
Fiber	67% 25.5g	82.2% 31.3g	38g per day for Men 19-50 years
Protein	19% 10.6g	44.6% 25g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	51% 458μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	129% 6.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.5% 0.64mg	157% 2.04mg	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	99% 398μg	47% 188μg	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	550% 495mg	162% 146mg	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	NA	200% 30mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	48.6% 58.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tomato Sauce	Recommended Dietary Allowance
Calcium	41% 408mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	266% 2.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18% 727μg	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	11.5% 0.92mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	24.3% 102mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	10.2% 0.23mg	102% 2.35mg	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	24.8% 173mg	80.4% 563mg	700mg per day for Men 19-50 years
Potassium	53.7% 1827mg	182% 6188mg	3400mg per day for Men 19-50 years
Selenium	NA	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	15.3% 229mg	1500mg per day for Men 19-50 years
Zinc	5.57% 0.61mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	24% 881g	51.4% 1902g	3700g per day for Men 19-50 years

Valencia Oranges VS Tomato Sauce Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Valencia Oranges or Tomato Sauce?

Lets compare vitamin content per 500 calories of Valencia Oranges vs Tomato Sauce:

• 500 calories of Valencia Oranges have 1.8 times more Vitamin B1, 2.1 times more Vitamin B9 and 3.4 times more Vitamin C than Tomato Sauce.
• While 500 kcal of Canned Tomato Sauce no Salt contain 3.7 times more Vitamin A, 3.3 times more Vitamin B2, 7.4 times more Vitamin B3, 2.5 times more Vitamin B5 and 3.2 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Valencia Oranges vs Tomato Sauce:

• 500 calories of Valencia Oranges have 1.4 times more Calcium than Tomato Sauce.
• While 500 kcal of Canned Tomato Sauce no Salt contain 6.3 times more Copper, 21.8 times more Iron, 3.1 times more Magnesium, 10 times more Manganese, 3.2 times more Phosphorus, 3.4 times more Potassium, more Sodium, 7.5 times more Zinc and 2.2 times more Water than Raw Valencia Oranges.
• 500 calories of Valencia Oranges lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Valencia Oranges have 1.3 times more Omega 3 than Tomato Sauce.
• While 500 kcal of Canned Tomato Sauce no Salt contain 5.3 times more Omega 6 and 2.4 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Tomato Sauce offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• 500 calories of Valencia Oranges provide inadequate amounts of Omega 6
• 500 calories of Tomato Sauce provide inadequate amounts of Omega 3