Comparing Nutrients in 1 kilogram Clementines VS Canned Guanabana Nectar

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Canned Guanabana Nectar	1%	2%	97%

Macro Nutrients

	Clementines	Canned Guanabana Nectar	Recommended Dietary Allowance
Energy	16.2% 470kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	NA	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	115% 149g	130g per day for Men 19-50 years
Sugars	127% 92g	180% 131g	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	22.6% 16.4g	82% 59.4g	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	% 16g	% 63.7g	g per day for Men 19-50 years
Sucrose	% 59.6g	% 0g	g per day for Men 19-50 years
Fiber	44.7% 17g	2.63% 1g	38g per day for Men 19-50 years
Protein	15% 8.5g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Clementines	Canned Guanabana Nectar	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	8.46% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.8% 6.36mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	5.4% 0.07mg	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	60% 240μg	15% 60μg	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	542% 488mg	123% 111mg	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	13.3% 2mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Canned Guanabana Nectar	Recommended Dietary Allowance
Calcium	30% 300mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	11% 0.1mg	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	17.5% 1.4mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	4.35% 0.1mg	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	30% 210mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	23.4% 866g	23% 847g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Clementines vs Canned Guanabana Nectar:

• Raw Clementines have 28.7 times more Vitamin B1, 2.7 times more Vitamin B2, 5.3 times more Vitamin B3, 2.2 times more Vitamin B5, 10.7 times more Vitamin B6, 4 times more Vitamin B9, 4.4 times more Vitamin C and 20 times more Vitamin E than Canned Guanabana Nectar.
• Both Raw Clementines as well as Canned Guanabana Nectar have insufficient amounts of Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Clementines vs Canned Guanabana Nectar:

• Raw Clementines have 4.3 times more Calcium, 4.3 times more Copper, 3.3 times more Magnesium, 2.3 times more Manganese, 10.5 times more Phosphorus and 7.1 times more Potassium than Canned Guanabana Nectar.
• While Canned Guanabana Nectar contains 2.6 times more Iron than Raw Clementines.
• Both Raw Clementines and Canned Guanabana Nectar have similar amounts of Water per 1 kg.
• Both Raw Clementines as well as Canned Guanabana Nectar have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Clementines have 17 times more Fiber and 7.7 times more Protein than Canned Guanabana Nectar.
• While Canned Guanabana Nectar contains 1.3 times more Energy, 1.4 times more Sugars and 3.6 times more Fructose than Raw Clementines.
• Both Raw Clementines and Canned Guanabana Nectar have similar amounts of Carbohydrate per 1 kg.
• Both Raw Clementines as well as Canned Guanabana Nectar have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.