Comparing Nutrients in 7 ounces Valencia Oranges VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Valencia Oranges	Tomato Paste	Recommended Dietary Allowance
Energy	3.35% 97kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.62% 0.2g	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	1.77% 0.3g	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	29% 37.5g	130g per day for Men 19-50 years
Sugars	NA	33.3% 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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	13% 4.96g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	33% 0.43mg	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	5.95% 24μg	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	48.3% 43.5mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tomato Paste	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	80.5% 0.72mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	26% 0.6mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.63% 171g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Valencia Oranges have 1.5 times more Vitamin B1, 1.8 times more Vitamin B5, 3.3 times more Vitamin B9 and 2.2 times more Vitamin C than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 6.3 times more Vitamin A, 3.8 times more Vitamin B2, 11.2 times more Vitamin B3 and 3.4 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Canned Tomato Paste contain 9.9 times more Copper, 33.1 times more Iron, 4.2 times more Magnesium, 13.1 times more Manganese, 4.9 times more Phosphorus, 5.7 times more Potassium, more Sodium and 10.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Tomato Paste contain similar levels of Calcium per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Paste contain 1.7 times more Energy, 1.6 times more Carbohydrate, 1.6 times more Fiber and 4.2 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.