Comparing Nutrients in 5 ounces 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	2.3% 66.6kcal	2.9% 83.6kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.13% 0.041g	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	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	16.3% 21g	130g per day for Men 19-50 years
Sugars	18% 13g	25.6% 18.5g	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	3.2% 2.32g	11.6% 8.4g	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	% 2.25g	% 9.03g	g per day for Men 19-50 years
Sucrose	% 8.45g	% 0g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	0.37% 0.14g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	0.28% 0.16g	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	10% 0.12mg	0.35% 0.004mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	1.2% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	1.06% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	0.76% 0.01mg	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	8.5% 34μg	2.13% 8.5μg	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	77% 69mg	17.5% 15.7mg	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	1.9% 0.28mg	0.094% 0.014mg	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	4.25% 42.5mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	1.57% 0.014mg	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	2.5% 0.2mg	6.38% 0.51mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1% 4.25mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	0.62% 0.014mg	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	4.25% 29.8mg	0.4% 2.83mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	1.04% 35.4mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.25% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.
• Both Raw Clementines as well as Canned Guanabana Nectar have insufficient amounts of Selenium and Zinc in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Raw Clementines as well as Canned Guanabana Nectar have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.