Comparing Nutrients in 7 ounces Clementines VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Clementines	6%	3%	91%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Clementines	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	NA	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	25% 18.2g	6.98% 5.06g	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	4.5% 3.25g	3.6% 2.6g	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	% 3.16g	% 2.46g	g per day for Men 19-50 years
Sucrose	% 12g	% 0g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3% 1.7g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Clementines	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.2% 0.17mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.4% 0.15mg	17% 0.22mg	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	12% 47.6μg	3.97% 16μg	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	108% 97mg	27.8% 25mg	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	2.65% 0.4mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	9.5% 0.085mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	3.47% 0.28mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	5.87% 0.13mg	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	5.95% 41.7mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	10.3% 351mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.64% 172g	5.1% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Clementines vs Tomatoes in Juice with Salt:

• Raw Clementines have 1.3 times more Vitamin B5, 3 times more Vitamin B9 and 3.9 times more Vitamin C than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.7 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B6, 3 times more Vitamin E and more Vitamin K than Raw Clementines.
• Both Raw Clementines and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Clementines as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Clementines vs Tomatoes in Juice with Salt:

• Raw Clementines have 1.2 times more Phosphorus than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.1 times more Iron, 3 times more Manganese, 7 times more Selenium, 115 times more Sodium and 2 times more Zinc than Raw Clementines.
• Both Raw Clementines and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium, Copper, Magnesium, Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Clementines have 2.9 times more Energy, 3.5 times more Carbohydrate, 3.6 times more Sugars and 1.3 times more Fructose than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Raw Clementines and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Fiber and Protein per 7 oz.
• Both Raw Clementines as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.