Comparing Nutrients in 7 ounces Tomato Paste VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Clementines	6%	3%	91%

Macro Nutrients

	Tomato Paste	Clementines	Recommended Dietary Allowance
Energy	5.6% 163kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	18.3% 24g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	16% 11.6g	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	% 11.4g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 0.6g	% 12g	g per day for Men 19-50 years
Fiber	21.4% 8.14g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Clementines	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	5.95% 24μg	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	48.3% 43.5mg	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	57% 8.53mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Clementines	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	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	74% 5.9mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	23.5% 165mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Clementines per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Paste vs Clementines:

• 7 ounces of Tomato Paste have 5.1 times more Vitamin B2, 4.8 times more Vitamin B3, 2.9 times more Vitamin B6, 21.5 times more Vitamin E and more Vitamin K than Clementines.
• While 7 oz of Raw Clementines contain 1.4 times more Vitamin B1, 2 times more Vitamin B9 and 2.2 times more Vitamin C than Canned Tomato Paste.
• Both Tomato Paste and Clementines provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Clementines have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Raw Clementines have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Clementines:

• 7 ounces of Tomato Paste have 8.5 times more Copper, 21.3 times more Iron, 4.2 times more Magnesium, 13.1 times more Manganese, 4 times more Phosphorus, 5.7 times more Potassium, 53 times more Selenium, 59 times more Sodium and 10.5 times more Zinc than Clementines.
• Both Tomato Paste and Clementines contain similar levels of Calcium per seven ounces.
• 7 ounces of Clementines lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 1.7 times more Energy, 1.6 times more Carbohydrate, 1.3 times more Sugars, 3.6 times more Fructose, 2.4 times more Fiber and 5.1 times more Protein than Clementines.
• 7 ounces of Clementines provide inadequate amounts of Energy and Protein