Comparing Nutrients in 5 ounces Valencia Oranges VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Valencia Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	7.95% 10.3g	130g per day for Men 19-50 years
Sugars	NA	8.6% 6.24g	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	4.58% 3.3g	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	% 2.88g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	4.15% 2.32g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.67% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	11% 1.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	7.9% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	16.4% 0.21mg	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	14% 55.3μg	4.6% 18.4μg	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	76.4% 68.7mg	14.5% 13mg	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	12% 1.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	29% 0.26mg	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	1.6% 0.13mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	11.3% 0.26mg	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	3.44% 24mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	NA	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	17.6% 264mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Crushed Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Canned Crushed Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Canned Crushed Tomatoes:

• 5 ounces of Valencia Oranges have 3 times more Vitamin B9 and 5.3 times more Vitamin C than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 1.3 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Crushed Tomatoes provide similar amounts of Vitamin B1 and Vitamin B5 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• Both Raw Valencia Oranges as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Canned Crushed Tomatoes:

• 5 oz of Canned Crushed Tomatoes contain 4.9 times more Copper, 14.4 times more Iron, 2 times more Magnesium, 8 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Crushed Tomatoes contain similar levels of Calcium and Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.6 times more Carbohydrate and 1.3 times more Fiber than Canned Crushed Tomatoes.
• While 5 oz of Canned Crushed Tomatoes contain 1.6 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Canned Crushed Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.