Comparing Nutrients in 14 ounces Clementines VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Tomatoes	17%	9%	74%

Macro Nutrients

	Clementines	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	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	NA	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.87% 0.32g	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% 15.4g	130g per day for Men 19-50 years
Sugars	50.3% 36.4g	14.4% 10.4g	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	8.98% 6.5g	7.5% 5.44g	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	% 4.96g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Clementines	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.8% 2.52mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Tomatoes	Recommended Dietary Allowance
Calcium	12% 119mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.3% 344g	10% 375g	3700g per day for Men 19-50 years

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

• Raw Clementines have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 1.6 times more Vitamin B9 and 3.6 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.7 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Raw Clementines as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Clementines vs Tomatoes:

• Raw Clementines have 3 times more Calcium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Copper, 1.9 times more Iron, 5 times more Manganese, 1.3 times more Potassium and 2.8 times more Zinc than Raw Clementines.
• Both Raw Clementines and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus and Water per 14 oz.
• Both Raw Clementines as well as Raw 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, 3.1 times more Carbohydrate, 3.5 times more Sugars and 1.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Clementines and Raw Ripe Red Tomatoes have similar amounts of Fructose and Protein per 14 oz.
• Both Raw Clementines as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.