Comparing Nutrients in 5 ounces Florida Oranges VS Tomato Puree with Salt

Macros Ratio

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

Macro Nutrients

	Florida Oranges	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	18% 13g	9.44% 6.85g	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	4.65% 3.37g	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	% 3.47g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	13.7% 0.18mg	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	6.02% 24μg	3.9% 15.6μg	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	71% 63.8mg	16.7% 15mg	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	1.7% 0.26mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	45.2% 0.41mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	10.4% 0.24mg	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	2.43% 17mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Tomato Puree with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Tomato Puree with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Tomato Puree with Salt:

• 5 ounces of Florida Oranges have 4 times more Vitamin B1, 1.5 times more Vitamin B9 and 4.2 times more Vitamin C than Tomato Puree with Salt.
• While 5 oz of Canned Tomato Puree with Salt contain 2.4 times more Vitamin A, 2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.8 times more Vitamin B5, 2.5 times more Vitamin B6, 10.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida Oranges as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Tomato Puree with Salt:

• 5 ounces of Florida Oranges have 2.4 times more Calcium than Tomato Puree with Salt.
• While 5 oz of Canned Tomato Puree with Salt contain 7.4 times more Copper, 19.8 times more Iron, 2.3 times more Magnesium, 7 times more Manganese, 3.3 times more Phosphorus, 2.6 times more Potassium, more Sodium and 4.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Tomato Puree with Salt contain similar levels of Water per five ounces.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 5 ounces of Tomato Puree with Salt lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Canned Tomato Puree with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 1.3 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Fiber than Tomato Puree with Salt.
• While 5 oz of Canned Tomato Puree with Salt contain 2.4 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Canned Tomato Puree with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.