Comparing Nutrients in 5 ounces Clementines VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Tomatoes	17%	9%	74%

Macro Nutrients

	Clementines	Tomatoes	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	NA	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	18% 13g	5.14% 3.73g	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	2.68% 1.94g	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	% 1.77g	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	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Clementines	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.63% 0.9mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.21mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.18% 0.11mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Tomatoes	Recommended Dietary Allowance
Calcium	4.25% 42.5mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.77% 0.061mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	7.03% 0.16mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	7.38% 251mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.3% 123g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Clementines vs Tomatoes:

• Raw Clementines have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 1.6 times more Vitamin B9 and 3.6 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.7 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Raw Clementines as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Clementines vs Tomatoes:

• Raw Clementines have 3 times more Calcium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Copper, 1.9 times more Iron, 5 times more Manganese, 1.3 times more Potassium and 2.8 times more Zinc than Raw Clementines.
• Both Raw Clementines and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus and Water per 5 oz.
• Both Raw Clementines as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Clementines have 2.6 times more Energy, 3.1 times more Carbohydrate, 3.5 times more Sugars and 1.4 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Clementines and Raw Ripe Red Tomatoes have similar amounts of Fructose and Protein per 5 oz.
• Both Raw Clementines as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.