Comparing Nutrients in 7 ounces Florida Oranges VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Florida Oranges	Tomato Paste	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	17.6% 23g	29% 37.5g	130g per day for Men 19-50 years
Sugars	25% 18g	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	12.5% 4.76g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	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	4.96% 0.79mg	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	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Tomato Paste	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.07% 0.048mg	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	3.4% 24mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	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	1.44% 0.16mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.67% 173g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida 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 Florida Oranges vs Tomato Paste:

• 7 ounces of Florida Oranges have 1.7 times more Vitamin B1, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 2.1 times more Vitamin C than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 6.9 times more Vitamin A, 3.8 times more Vitamin B2, 7.7 times more Vitamin B3, 4.2 times more Vitamin B6, 23.9 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida 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 Florida Oranges vs Tomato Paste:

• 7 oz of Canned Tomato Paste contain 9.4 times more Copper, 33.1 times more Iron, 4.2 times more Magnesium, 12.6 times more Manganese, 6.9 times more Phosphorus, 6 times more Potassium, 10.6 times more Selenium, more Sodium and 7.9 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Tomato Paste contain similar levels of Calcium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Paste contain 1.8 times more Energy, 1.6 times more Carbohydrate, 1.3 times more Sugars, 1.7 times more Fiber and 6.2 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.