Comparing Nutrients in 5 ounces Candied fruit VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Candied fruit	0%	0%	100%
Clementines	6%	3%	91%

Macro Nutrients

	Candied fruit	Clementines	Recommended Dietary Allowance
Energy	15.7% 456kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	NA	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.018g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	13% 17g	130g per day for Men 19-50 years
Sugars	158% 114g	18% 13g	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	3.2% 2.32g	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	% 2.25g	g per day for Men 19-50 years
Sucrose	NA	% 8.45g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	0.86% 0.48g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Clementines	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	5.63% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	8.18% 0.11mg	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	0% 0μg	8.5% 34μg	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	0% 0mg	77% 69mg	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	0.38% 0.057mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Clementines	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	6.77% 0.061mg	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	3% 0.24mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	1.35% 5.67mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	6.84% 0.16mg	1.4% 0.033mg	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	1% 7.1mg	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	0.64% 23.7g	3.3% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Candied fruit VS Clementines per 5 oz

Compare the macro and micronutrient content in 5 oz of Candied fruit versus 5 oz of Clementines to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Candied fruit vs Clementines:

• 5 oz of Raw Clementines contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B6, more Vitamin B9 and more Vitamin C than Candied fruit.
• 5 ounces of Candied fruit have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Candied fruit as well as Raw Clementines have insufficient amounts of Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Candied fruit vs Clementines:

• 5 ounces of Candied fruit have 1.2 times more Iron, 4.8 times more Manganese and 98 times more Sodium than Clementines.
• While 5 oz of Raw Clementines contain 1.7 times more Calcium, 1.5 times more Copper, 2.5 times more Magnesium, 4.2 times more Phosphorus, 3.2 times more Potassium and 5.2 times more Water than Candied fruit.
• 5 ounces of Candied fruit lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• 5 ounces of Clementines lack sufficient amounts of Iron and Manganese
• Both Candied fruit as well as Raw Clementines lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Candied fruit have 6.9 times more Energy, 6.9 times more Carbohydrate and 8.8 times more Sugars than Clementines.
• Both Candied fruit and Clementines offer comparable quantities of Fiber per five ounces.
• 5 ounces of Clementines provide inadequate amounts of Energy
• Both Candied fruit as well as Raw Clementines provide inadequate amounts of Protein in five ounces.