Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Clementines	6%	3%	91%

Macro Nutrients

	Stewed Canned Tomatoes	Clementines	Recommended Dietary Allowance
Energy	3.56% 103kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	NA	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	% 6.3g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 23.7g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Clementines	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Clementines	Recommended Dietary Allowance
Calcium	13.5% 135mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	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	66% 5.28mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	11.3% 79.4mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.3% 344g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have 4.2 times more Vitamin E and more Vitamin K than Raw Clementines.
• While Raw Clementines contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B5, 4.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 6.2 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Clementines have similar amounts of Vitamin B2 and Vitamin B3 per 14 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Clementines have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Clementines:

• Stewed Canned Ripe Red Tomatoes have 2.6 times more Copper, 9.5 times more Iron, 2.6 times more Manganese, 6 times more Selenium, 221 times more Sodium and 2.8 times more Zinc than Raw Clementines.
• Both Stewed Canned Ripe Red Tomatoes and Raw Clementines have similar amounts of Calcium, Magnesium, Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Clementines contain 1.8 times more Energy, 1.9 times more Carbohydrate, 2.6 times more Sugars and 1.7 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Clementines have similar amounts of Fructose and Protein per 14 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Clementines have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.