Comparing Nutrients in 7 ounces Tomatoes VS Clementines

Macros Ratio

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

Macro Nutrients

	Tomatoes	Clementines	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	NA	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	18.3% 24g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	% 3.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 12g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Clementines	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	7.9% 1.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Clementines	Recommended Dietary Allowance
Calcium	2% 20mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	9.5% 0.085mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.64% 172g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Clementines:

• Raw Ripe Red Tomatoes have 2.7 times more Vitamin E and more Vitamin K than Raw Clementines.
• While Raw Clementines contain 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.
• Both Raw Ripe Red Tomatoes and Raw Clementines have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Clementines have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Clementines:

• Raw Ripe Red Tomatoes have 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.
• While Raw Clementines contain 3 times more Calcium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Clementines have similar amounts of Magnesium, Phosphorus and Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Clementines have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Clementines contain 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 Ripe Red Tomatoes and Raw Clementines have similar amounts of Fructose and Protein per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Clementines have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.