Comparing Nutrients in 7 ounces Valencia Oranges VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Valencia Oranges	Tomato Powder	Recommended Dietary Allowance
Energy	3.35% 97kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	120% 87g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	86% 32.7g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tomato Powder	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	69.8% 0.91mg	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	19.3% 77.4μg	59.5% 238μg	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	107% 96mg	257% 232mg	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	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tomato Powder	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	274% 2.46mg	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	2.23% 0.18mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	168% 3.87mg	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	4.8% 33.7mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.16% 6.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Tomato Powder:

• Tomato Powder contains 71.8 times more Vitamin A, 10.5 times more Vitamin B1, 19 times more Vitamin B2, 33.3 times more Vitamin B3, 15 times more Vitamin B5, 7.3 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Tomato Powder:

• Raw Valencia Oranges have 28.2 times more Water than Tomato Powder.
• While Tomato Powder contains 4.2 times more Calcium, 33.5 times more Copper, 50.7 times more Iron, 17.8 times more Magnesium, 84.8 times more Manganese, 17.4 times more Phosphorus, 10.8 times more Potassium, more Sodium and 28.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Valencia Oranges have 2.3 times more Omega 3 than Tomato Powder.
• While Tomato Powder contains 6.2 times more Energy, 3.9 times more Omega 6, 6.3 times more Carbohydrate, 6.6 times more Fiber and 12.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Tomato Powder have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.