Comparing Nutrients in 500 calories Tomato Paste VS Oranges

Weight per 500 calories

• Tomato Paste: 610g
• Oranges: 1064g

Tomato Paste has 1.7 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

Which food has more nutrients per 500 calories - Tomato Paste or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Oranges	7%	2%	91%

Macro Nutrients

	Tomato Paste	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	96% 125g	130g per day for Men 19-50 years
Sugars	102% 74.3g	137% 99g	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	49.2% 35.7g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	67% 25.5g	38g per day for Men 19-50 years
Protein	47% 26.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Oranges	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	49% 0.64mg	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	18.3% 73μg	79.8% 319μg	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	148% 134mg	629% 566mg	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	175% 26.2mg	12.8% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Oranges	Recommended Dietary Allowance
Calcium	22% 220mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	53% 0.48mg	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	227% 18mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	11.6% 0.27mg	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	72.3% 506mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	12% 448g	25% 923g	3700g per day for Men 19-50 years

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

• Canned Tomato Paste has 4 times more Vitamin A, 2.2 times more Vitamin B2, 6.3 times more Vitamin B3, 2.1 times more Vitamin B6, 13.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2.5 times more Vitamin B1, 3.1 times more Vitamin B5, 4.4 times more Vitamin B9 and 4.2 times more Vitamin C than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomato Paste vs Oranges:

• Canned Tomato Paste has 4.6 times more Copper, 17.1 times more Iron, 2.4 times more Magnesium, 6.9 times more Manganese, 3.4 times more Phosphorus, 3.2 times more Potassium, 6.1 times more Selenium, more Sodium and 5.2 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.9 times more Calcium and 2.1 times more Water than Canned Tomato Paste.

Comparison of macro-nutrients per 500 calories:

• Canned Tomato Paste has 4.8 times more Omega 6 and 2.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Sugars than Canned Tomato Paste.
• Both Canned Tomato Paste and Raw Oranges have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Canned Tomato Paste as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.