Comparing Nutrients in 100 grams Valencia Oranges VS Tomato Sauce with Salt

Macros Ratio

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

Macro Nutrients

	Valencia Oranges	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	1.7% 49kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.15% 12g	4.1% 5.3g	130g per day for Men 19-50 years
Sugars	NA	4.9% 3.56g	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	2.3% 1.67g	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	% 1.82g	g per day for Men 19-50 years
Sucrose	NA	% 0.07g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	2.44% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	2% 0.024mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	5% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	7.54% 0.098mg	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	9.75% 39μg	2.25% 9μg	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	54% 48.5mg	7.78% 7mg	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	9.6% 1.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	4% 40mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	12.8% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.87% 35μg	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	1.13% 0.09mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.57% 15mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	4.9% 0.11mg	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	2.43% 17mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	8.74% 297mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.47% 91g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Tomato Sauce with Salt:

• Raw Valencia Oranges have 3.6 times more Vitamin B1, 4.3 times more Vitamin B9 and 6.9 times more Vitamin C than Canned Tomato Sauce with Salt.
• While Canned Tomato Sauce with Salt contains 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 Raw Valencia Oranges and Canned Tomato Sauce with Salt have similar amounts of Vitamin B5 per 100 g.
• Both Raw Valencia Oranges as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Tomato Sauce with Salt:

• Raw Valencia Oranges have 2.9 times more Calcium than Canned Tomato Sauce with Salt.
• While Canned Tomato Sauce with Salt contains 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, more Sodium and 3.7 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Tomato Sauce with Salt have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 2 times more Energy, 3.2 times more Omega 3, 2.2 times more Carbohydrate and 1.7 times more Fiber than Canned Tomato Sauce with Salt.
• Both Raw Valencia Oranges and Canned Tomato Sauce with Salt have similar amounts of Protein per 100 g.
• Both Raw Valencia Oranges as well as Canned Tomato Sauce with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.