Comparing Nutrients in 100 grams Oranges VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Oranges	Tomato Puree	Recommended Dietary Allowance
Energy	1.62% 47kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.04% 11.8g	6.9% 9g	130g per day for Men 19-50 years
Sugars	13% 9.35g	6.66% 4.83g	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	3.3% 2.38g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.68% 0.94g	2.95% 1.65g	56g per day for Men 19-50 years

Vitamins

	Oranges	Tomato Puree	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.76% 0.28mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	9.7% 0.13mg	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	7.5% 30μg	2.75% 11μg	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	59% 53.2mg	11.8% 10.6mg	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	1.2% 0.18mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Tomato Puree	Recommended Dietary Allowance
Calcium	4% 40mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	32% 0.29mg	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	1.25% 0.1mg	22.3% 1.78mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	1.1% 0.025mg	7.35% 0.17mg	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	2% 14mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	5.32% 181mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.34% 86.8g	2.38% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges vs Tomato Puree:

• Raw Oranges have 3.5 times more Vitamin B1, 2.7 times more Vitamin B9 and 5 times more Vitamin C than Canned Tomato Puree.
• While Canned Tomato Puree contains 2.4 times more Vitamin A, 2 times more Vitamin B2, 5.2 times more Vitamin B3, 1.8 times more Vitamin B5, 2.1 times more Vitamin B6, 10.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oranges vs Tomato Puree:

• Raw Oranges have 2.2 times more Calcium than Canned Tomato Puree.
• While Canned Tomato Puree contains 6.4 times more Copper, 17.8 times more Iron, 2.3 times more Magnesium, 6.8 times more Manganese, 2.9 times more Phosphorus, 2.4 times more Potassium, 1.4 times more Selenium, more Sodium and 5.1 times more Zinc than Raw Oranges.
• Both Raw Oranges and Canned Tomato Puree have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Oranges have 1.2 times more Energy, 1.3 times more Carbohydrate, 1.9 times more Sugars and 1.3 times more Fiber than Canned Tomato Puree.
• While Canned Tomato Puree contains 1.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Canned Tomato Puree have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.