Comparing Nutrients in 14 ounces Clementines VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Clementines	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	6.43% 187kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	NA	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.7g	12.2% 16g	130g per day for Men 19-50 years
Sugars	50.3% 36.4g	13.6% 9.9g	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	8.98% 6.5g	7.17% 5.2g	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	% 6.3g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 23.7g	% 0g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Clementines	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	24% 0.31mg	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	24% 95μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	215% 194mg	101% 90mg	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	5.3% 0.79mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	12% 119mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	33% 0.3mg	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	6.95% 0.56mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	18% 0.42mg	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	12% 83.3mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.3% 344g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Clementines vs Cooked Ripe Red Tomatoes:

• Raw Clementines have 2.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.8 times more Vitamin B9 and 2.1 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.8 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Raw Clementines as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Clementines vs Cooked Ripe Red Tomatoes:

• Raw Clementines have 2.7 times more Calcium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Copper, 4.9 times more Iron, 4.6 times more Manganese, 1.3 times more Phosphorus and 2.3 times more Zinc than Raw Clementines.
• Both Raw Clementines and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Potassium and Water per 14 oz.
• Both Raw Clementines as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Clementines have 2.6 times more Energy, 3 times more Carbohydrate, 3.7 times more Sugars, 1.3 times more Fructose and 2.4 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Raw Clementines and Cooked Ripe Red Tomatoes have similar amounts of Protein per 14 oz.
• Both Raw Clementines as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.