Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Clementines	6%	3%	91%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Clementines	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	NA	17.8% 6.75g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Clementines	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	28.4% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	15.8% 2.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	8.93% 35.7μg	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	27.3% 24.6mg	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	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Clementines	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	13% 1.03mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	7.94% 55.6mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10% 374g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Clementines per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Clementines to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Clementines:

• 14 ounces of Canned Tomatoes with Green Chilies have 1.4 times more Vitamin B6 than Clementines.
• While 14 oz of Raw Clementines contain 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.7 times more Vitamin B9 and 7.9 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Clementines provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Clementines have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Clementines:

• 14 ounces of Canned Tomatoes with Green Chilies have 2.1 times more Copper, 1.9 times more Iron, 5.7 times more Manganese and 401 times more Sodium than Clementines.
• While 14 oz of Raw Clementines contain 1.5 times more Calcium, 1.5 times more Phosphorus and 1.7 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Clementines contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Clementines lack sufficient amounts of Iron and Manganese
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Clementines lack sufficient amounts of Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Clementines contain 3.3 times more Carbohydrate than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Clementines provide inadequate amounts of Energy and Protein in 14 ounces.