Comparing Nutrients in 7 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	22% 639kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	NA	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	126% 164g	18.3% 24g	130g per day for Men 19-50 years
Sugars	221% 160g	25% 18.2g	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	4.5% 3.25g	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	% 3.16g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	1.2% 0.67g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Candied fruit	Clementines	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	11.4% 0.15mg	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	12% 47.6μg	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	108% 97mg	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	0.53% 0.079mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candied fruit	Clementines	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	9.5% 0.085mg	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	4.2% 0.34mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	1.9% 7.94mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.58% 0.22mg	2% 0.046mg	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	1.4% 9.92mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	13% 194mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.9% 33g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Candied fruit VS Clementines per 7 oz

Compare the macro and micronutrient content in 7 oz of Candied fruit versus 7 oz of Clementines to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Candied fruit vs Clementines:

• 7 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.
• 7 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 seven ounces.

Comparing minerals per 7 ounces for Candied fruit vs Clementines:

• 7 ounces of Candied fruit have 1.2 times more Iron, 4.8 times more Manganese and 98 times more Sodium than Clementines.
• While 7 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.
• 7 ounces of Candied fruit lack sufficient amounts of Calcium, Magnesium, Phosphorus and Potassium
• 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 seven ounces.
• 7 ounces of Clementines provide inadequate amounts of Energy
• Both Candied fruit as well as Raw Clementines provide inadequate amounts of Protein in seven ounces.