Comparing Nutrients in 7 ounces Valencia Oranges VS Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Valencia Oranges	Tomato Sauce	Recommended Dietary Allowance
Energy	3.35% 97kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.34% 0.23g	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	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	NA	9.74% 7.06g	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	4.57% 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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	13% 4.96g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	15% 0.19mg	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	4.47% 18μg	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	15.4% 14mg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tomato Sauce	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69.3μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	9.75% 0.22mg	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	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Tomato Sauce per 7 oz

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

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

• 7 ounces of Valencia Oranges have 3.6 times more Vitamin B1, 4.3 times more Vitamin B9 and 6.9 times more Vitamin C than Tomato Sauce.
• While 7 oz of Canned Tomato Sauce no Salt contain 1.8 times more Vitamin A, 1.6 times more Vitamin B2, 3.6 times more Vitamin B3 and 1.6 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Tomato Sauce provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Valencia Oranges have 2.9 times more Calcium than Tomato Sauce.
• While 7 oz of Canned Tomato Sauce no Salt contain 3.1 times more Copper, 10.7 times more Iron, 1.5 times more Magnesium, 4.9 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium and 3.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Tomato Sauce contain similar levels of Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Tomato Sauce lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Valencia Oranges have 2.2 times more Carbohydrate and 1.7 times more Fiber than Tomato Sauce.
• 7 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Canned Tomato Sauce no Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.