Comparing Nutrients in 5 ounces Tomato Paste VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Tomato Paste	Oranges with Peel	Recommended Dietary Allowance
Energy	4% 116kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	17% 22g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	11% 6.12g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	12% 108μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	10% 0.13mg	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	4.25% 17μg	10.6% 42.5μg	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	34.5% 31mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.6% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.1% 51mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	8.98% 0.081mg	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	53% 4.22mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	NA	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	17% 118mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Oranges with Peel :

• 5 ounces of Tomato Paste have 5.8 times more Vitamin A, 3.1 times more Vitamin B2, 6.2 times more Vitamin B3 and 2.3 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.7 times more Vitamin B1, 2.3 times more Vitamin B5, 2.5 times more Vitamin B9 and 3.2 times more Vitamin C than Canned Tomato Paste.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Oranges with Peel :

• 5 ounces of Tomato Paste have 6.4 times more Copper, 3.7 times more Iron, 3 times more Magnesium, 3.8 times more Phosphorus, 5.2 times more Potassium, 7.6 times more Selenium, 29.5 times more Sodium and 5.7 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.9 times more Calcium than Canned Tomato Paste.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.3 times more Energy, 1.2 times more Carbohydrate and 3.3 times more Protein than Oranges with Peel .
• Both Tomato Paste and Oranges with Peel offer comparable quantities of Fiber per five ounces.
• Both Canned Tomato Paste as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.