Comparing Nutrients in 7 ounces Florida Oranges VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Florida Oranges	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	3.15% 91kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.2% 0.2g	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	11% 14.4g	130g per day for Men 19-50 years
Sugars	25% 18g	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	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	12.5% 4.76g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	11% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	27% 0.35mg	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	6.95% 27.8μg	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	19% 17mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	35.3% 0.32mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	18.6% 0.43mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	62.4% 937mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.78% 177g	3700g per day for Men 19-50 years

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

• Raw Florida Oranges have 1.4 times more Vitamin B1, 1.2 times more Vitamin B9 and 5.2 times more Vitamin C than Canned Spanish Tomato Sauce.
• While Canned Spanish Tomato Sauce contains 4.5 times more Vitamin A, 1.6 times more Vitamin B2, 3.2 times more Vitamin B3 and 3.5 times more Vitamin B6 than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Spanish Tomato Sauce have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Florida Oranges as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Florida Oranges vs Spanish Tomato Sauce:

• Raw Florida Oranges have 2.5 times more Calcium than Canned Spanish Tomato Sauce.
• While Canned Spanish Tomato Sauce contains 4.1 times more Copper, 38.7 times more Iron, 1.9 times more Magnesium, 9 times more Manganese, 4 times more Phosphorus, 2.2 times more Potassium, more Sodium and 4.3 times more Zinc than Raw Florida Oranges.
• Both Raw Florida Oranges and Canned Spanish Tomato Sauce have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Florida Oranges have 1.4 times more Energy, 1.6 times more Carbohydrate and 1.7 times more Fiber than Canned Spanish Tomato Sauce.
• While Canned Spanish Tomato Sauce contains 2.1 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Canned Spanish Tomato Sauce have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.