Comparing Nutrients in 7 ounces Oranges with Peel VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Oranges with Peel	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	4.3% 125kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	11% 14.4g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	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	7.63% 0.099mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	14% 139mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	62.4% 937mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.78% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Spanish Tomato Sauce per 7 oz

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

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

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin B1, 2.1 times more Vitamin B9 and 8.3 times more Vitamin C than Spanish Tomato Sauce.
• While 7 oz of Canned Spanish Tomato Sauce contain 3.8 times more Vitamin A, 2.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Spanish Tomato Sauce provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 4.1 times more Calcium than Spanish Tomato Sauce.
• While 7 oz of Canned Spanish Tomato Sauce contain 2.8 times more Copper, 4.4 times more Iron, 1.4 times more Magnesium, 2.2 times more Phosphorus, 1.9 times more Potassium, 236 times more Sodium and 3.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Spanish Tomato Sauce contain similar levels of Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• 7 ounces of Spanish Tomato Sauce lack sufficient amounts of Calcium
• Both Raw Oranges with Peel as well as Canned Spanish Tomato Sauce lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oranges with Peel have 1.9 times more Energy, 2.1 times more Carbohydrate and 3.2 times more Fiber than Spanish Tomato Sauce.
• Both Oranges with Peel and Spanish Tomato Sauce offer comparable quantities of Protein per seven ounces.
• 7 ounces of Spanish Tomato Sauce provide inadequate amounts of Energy
• Both Raw Oranges with Peel as well as Canned Spanish Tomato Sauce provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.