Comparing Nutrients in 100 grams Valencia Oranges VS Canned Crushed Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Valencia Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.13% 0.04g	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	0.64% 0.11g	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	5.6% 7.3g	130g per day for Men 19-50 years
Sugars	NA	6.07% 4.4g	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	3.23% 2.34g	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	% 2.03g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	2.93% 1.64g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.25% 0.087mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	4% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.7% 0.27mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	5.56% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	11.5% 0.15mg	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	3.25% 13μg	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	10.2% 9.2mg	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	8.33% 1.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	4% 40mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	20.3% 0.18mg	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	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.76% 20mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	7.96% 0.18mg	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	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	8.6% 293mg	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	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.33% 86.3g	2.4% 89.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Valencia Oranges vs Canned Crushed Tomatoes:

• Raw Valencia Oranges have 3 times more Vitamin B9 and 5.3 times more Vitamin C than Canned Crushed Tomatoes.
• While Canned Crushed Tomatoes contain 1.3 times more Vitamin B2, 4.5 times more Vitamin B3 and 2.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Crushed Tomatoes have similar amounts of Vitamin A, Vitamin B1 and Vitamin B5 per 100 g.
• Both Raw Valencia Oranges as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Valencia Oranges vs Canned Crushed Tomatoes:

• Canned Crushed Tomatoes contain 4.9 times more Copper, 14.4 times more Iron, 2 times more Magnesium, 8 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Potassium, more Sodium and 4.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Crushed Tomatoes have similar amounts of Calcium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges have 1.5 times more Energy, 3.2 times more Omega 3, 1.6 times more Carbohydrate and 1.3 times more Fiber than Canned Crushed Tomatoes.
• While Canned Crushed Tomatoes contain 1.6 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Canned Crushed Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.