Comparing Nutrients in 100 grams Valencia Oranges VS Tomato Sauce with Onions, Green Peppers and Celery

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%

Macro Nutrients

	Valencia Oranges	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.9% 0.32g	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	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	NA	10% 7.36g	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	6.58% 2.5g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	4.56% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	5.6% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	6.84% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	15% 0.19mg	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	3.5% 14μg	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	14.7% 13mg	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	7.87% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.1% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	4% 40mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	22% 0.2mg	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	1.13% 0.09mg	9.5% 0.76mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	10.6% 0.24mg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	11.7% 398mg	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	24.5% 368mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.4% 88.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Tomato Sauce with Onions, Green Peppers and Celery per 100 g

Compare the macro and micronutrient content in 100 g of Valencia Oranges versus 100 g of Tomato Sauce with Onions, Green Peppers and Celery to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Valencia Oranges vs Tomato Sauce with Onions, Green Peppers and Celery:

• 100 grams of Valencia Oranges have 1.3 times more Vitamin B1, 2.8 times more Vitamin B9 and 3.7 times more Vitamin C than Tomato Sauce with Onions, Green Peppers and Celery.
• While 100 g of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 3.4 times more Vitamin A, 3 times more Vitamin B2, 4 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Tomato Sauce with Onions, Green Peppers and Celery provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Valencia Oranges vs Tomato Sauce with Onions, Green Peppers and Celery:

• 100 grams of Valencia Oranges have 3.1 times more Calcium than Tomato Sauce with Onions, Green Peppers and Celery.
• While 100 g of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 5.4 times more Copper, 8.4 times more Iron, 2.1 times more Magnesium, 10.6 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium, more Sodium and 4.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Tomato Sauce with Onions, Green Peppers and Celery contain similar levels of Water per 100 grams.
• 100 grams of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 100 grams of Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Valencia Oranges have 1.4 times more Carbohydrate and 1.8 times more Fiber than Tomato Sauce with Onions, Green Peppers and Celery.
• Both Raw Valencia Oranges as well as Canned Tomato Sauce with Onions, Green Peppers and Celery provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.