Comparing Nutrients in 1 pound 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	7.35% 213kcal	9.23% 268kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	NA	0.41% 0.13g	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	1.04% 0.18g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.5g	52% 67.7g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	81.8% 59.3g	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% 7.44g	37% 27g	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	% 7.2g	% 29g	g per day for Men 19-50 years
Sucrose	% 27g	% 0g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	1.2% 0.45g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	0.89% 0.5g	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	32.5% 0.39mg	1.13% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	3.84% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	6.35% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	2.44% 0.032mg	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	27.2% 109μg	6.8% 27.2μg	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	246% 221mg	56% 50.3mg	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	6.05% 0.91mg	0.3% 0.045mg	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	13.6% 136mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	21.7% 0.2mg	5.04% 0.045mg	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	7.94% 0.64mg	20.4% 1.63mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	3.24% 13.6mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	1.97% 0.045mg	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	13.6% 95mg	1.3% 9.07mg	700mg per day for Men 19-50 years
Potassium	23.6% 803mg	3.34% 113mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	0.82% 0.091mg	11mg per day for Men 19-50 years
Water	10.6% 393g	10.4% 384g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.
• Both Raw Clementines as well as Canned Guanabana Nectar have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Raw Clementines as well as Canned Guanabana Nectar have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.