Comparing Nutrients in 14 ounces Tomato Puree VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Clementines	6%	3%	91%

Macro Nutrients

	Tomato Puree	Clementines	Recommended Dietary Allowance
Energy	5.2% 151kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	26.4% 19g	50.3% 36.4g	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	13% 9.45g	8.98% 6.5g	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	% 9.72g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 23.7g	g per day for Men 19-50 years
Fiber	20% 7.54g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Clementines	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	23% 0.3mg	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	11% 43.7μg	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46.7% 42mg	215% 194mg	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	52% 7.8mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Clementines	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	19% 0.17mg	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	88.3% 7.06mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	3.97% 0.091mg	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	22.7% 159mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.43% 349g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Clementines per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Puree versus 14 oz of Clementines to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Puree vs Clementines:

• 14 ounces of Tomato Puree have 2.7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6, 9.9 times more Vitamin E and more Vitamin K than Clementines.
• While 14 oz of Raw Clementines contain 3.4 times more Vitamin B1, 2.2 times more Vitamin B9 and 4.6 times more Vitamin C than Canned Tomato Puree.
• 14 ounces of Clementines have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Raw Clementines have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Clementines:

• 14 ounces of Tomato Puree have 6.7 times more Copper, 12.7 times more Iron, 2.3 times more Magnesium, 7.3 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 6 times more Zinc than Clementines.
• While 14 oz of Raw Clementines contain 1.7 times more Calcium than Canned Tomato Puree.
• Both Tomato Puree and Clementines contain similar levels of Water per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium
• 14 ounces of Clementines lack sufficient amounts of Iron, Manganese and Zinc
• Both Canned Tomato Puree as well as Raw Clementines lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Puree have 1.5 times more Fructose and 1.9 times more Protein than Clementines.
• While 14 oz of Raw Clementines contain 1.3 times more Carbohydrate and 1.9 times more Sugars than Canned Tomato Puree.
• Both Tomato Puree and Clementines offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Clementines provide inadequate amounts of Protein
• Both Canned Tomato Puree as well as Raw Clementines provide inadequate amounts of Energy in 14 ounces.