Comparing Nutrients in 7 ounces Tomato Puree VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Clementines	6%	3%	91%

Macro Nutrients

	Tomato Puree	Clementines	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	18.3% 24g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 12g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Clementines	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Clementines	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	44% 3.53mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	11.3% 79.4mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.64% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Clementines per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Puree 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 Puree vs Clementines:

• 7 ounces of Tomato Puree have 2.7 times more Vitamin B2, 2.3 times more Vitamin B3, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6, 9.9 times more Vitamin E and more Vitamin K than Clementines.
• While 7 oz of Raw Clementines contain 3.4 times more Vitamin B1, 2.2 times more Vitamin B9 and 4.6 times more Vitamin C than Canned Tomato Puree.
• 7 ounces of Clementines have insufficient amounts of Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Raw Clementines have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Puree vs Clementines:

• 7 ounces of Tomato Puree have 6.7 times more Copper, 12.7 times more Iron, 2.3 times more Magnesium, 7.3 times more Manganese, 1.9 times more Phosphorus, 2.5 times more Potassium and 6 times more Zinc than Clementines.
• While 7 oz of Raw Clementines contain 1.7 times more Calcium than Canned Tomato Puree.
• Both Tomato Puree and Clementines contain similar levels of Water per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium
• 7 ounces of Clementines lack sufficient amounts of Iron, Manganese and Zinc
• Both Canned Tomato Puree as well as Raw Clementines lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 1.5 times more Fructose and 1.9 times more Protein than Clementines.
• While 7 oz of Raw Clementines contain 1.3 times more Carbohydrate and 1.9 times more Sugars than Canned Tomato Puree.
• Both Tomato Puree and Clementines offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Clementines provide inadequate amounts of Protein
• Both Canned Tomato Puree as well as Raw Clementines provide inadequate amounts of Energy in seven ounces.