Comparing Nutrients in 500 calories Navel Oranges VS Spanish Tomato Sauce

Weight per 500 calories

• Navel Oranges: 1020g
• Spanish Tomato Sauce: 1515g

Navel Oranges have 1.5 times more energy per 100g than Spanish Tomato Sauce. It has low energy density when compared to other foods. Canned Spanish Tomato Sauce having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Navel Oranges	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	9.2% 1.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	84.4% 110g	130g per day for Men 19-50 years
Sugars	120% 86.7g	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	31.7% 23g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 43.7g	NA	g per day for Men 19-50 years
Fiber	59% 22.4g	56% 21.2g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	82.5% 742μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	122% 19.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	85% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	206% 2.7mg	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	86.7% 347μg	53% 212μg	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	670% 603mg	145% 130mg	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	10.2% 1.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	44% 439mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	269% 2.42mg	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	16.6% 1.33mg	659% 52.7mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	68.5% 288mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	142% 3.27mg	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	33.5% 235mg	104% 727mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	164% 5591mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	477% 7152mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	47% 5.15mg	11mg per day for Men 19-50 years
Water	23.7% 877g	36.5% 1350g	3700g per day for Men 19-50 years

Navel Oranges VS Spanish Tomato Sauce Nutrients Per 500 Kcal

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

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

• 500 calories of Navel Oranges have 1.6 times more Vitamin B9 and 4.6 times more Vitamin C than Spanish Tomato Sauce.
• While 500 kcal of Canned Spanish Tomato Sauce contain 6.1 times more Vitamin A, 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.5 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.3 times more Vitamin B6 than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Spanish Tomato Sauce:

• 500 calories of Navel Oranges have 1.7 times more Calcium than Spanish Tomato Sauce.
• While 500 kcal of Canned Spanish Tomato Sauce contain 6.1 times more Copper, 39.7 times more Iron, 2.6 times more Magnesium, 11.1 times more Manganese, 3.1 times more Phosphorus, 3.3 times more Potassium, more Selenium, 700.8 times more Sodium, 6.3 times more Zinc and 1.5 times more Water than Raw Navel Oranges.
• 500 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Spanish Tomato Sauce contain 2.3 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Spanish Tomato Sauce offer comparable quantities of Energy, Carbohydrate and Fiber per 500 calories.
• Both Raw Navel Oranges as well as Canned Spanish Tomato Sauce provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.