Comparing Nutrients in 100 grams Florida Oranges VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Florida Oranges	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	1.6% 46kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	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	6.3% 2.4g	3.7% 1.4g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	2.57% 1.44g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	5.44% 49μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	6.17% 0.074mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	8.08% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	13.6% 0.18mg	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	4.25% 17μg	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	50% 45mg	9.56% 8.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	4.3% 43mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	17.8% 0.16mg	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	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	9.4% 0.22mg	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	1.7% 12mg	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.36% 87g	2.4% 89g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Spanish Tomato Sauce per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Spanish Tomato Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Spanish Tomato Sauce:

• 100 grams of Florida Oranges have 1.4 times more Vitamin B1, 1.2 times more Vitamin B9 and 5.2 times more Vitamin C than Spanish Tomato Sauce.
• While 100 g of Canned Spanish Tomato Sauce contain 4.5 times more Vitamin A, 1.6 times more Vitamin B2, 3.2 times more Vitamin B3 and 3.5 times more Vitamin B6 than Raw Florida Oranges.
• Both Florida Oranges and Spanish Tomato Sauce provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin A
• Both Raw Florida Oranges as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Spanish Tomato Sauce:

• 100 grams of Florida Oranges have 2.5 times more Calcium than Spanish Tomato Sauce.
• While 100 g of Canned Spanish Tomato Sauce contain 4.1 times more Copper, 38.7 times more Iron, 1.9 times more Magnesium, 9 times more Manganese, 4 times more Phosphorus, 2.2 times more Potassium, more Sodium and 4.3 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Spanish Tomato Sauce contain similar levels of Water per 100 grams.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• 100 grams of Spanish Tomato Sauce lack sufficient amounts of Calcium
• Both Raw Florida Oranges as well as Canned Spanish Tomato Sauce lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 1.6 times more Carbohydrate and 1.7 times more Fiber than Spanish Tomato Sauce.
• While 100 g of Canned Spanish Tomato Sauce contain 2.1 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Protein
• Both Raw Florida Oranges as well as Canned Spanish Tomato Sauce provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.