Comparing Nutrients in 100 grams 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	1.62% 47kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	NA	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.25% 12g	2.67% 3.47g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	3.5% 2.55g	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	2.26% 1.64g	1.8% 1.3g	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	% 1.6g	% 1.24g	g per day for Men 19-50 years
Sucrose	% 5.96g	% 0g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	5% 1.9g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Clementines	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.17% 0.086mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.98% 0.64mg	4.45% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.77% 0.075mg	8.54% 0.11mg	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	6% 24μg	2% 8μg	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	54.2% 48.8mg	14% 12.6mg	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	1.33% 0.2mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Clementines	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3% 30mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	4.78% 0.043mg	5.78% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5.1μg	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	1.75% 0.14mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	1% 0.023mg	2.96% 0.068mg	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	3% 21mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	0.55% 0.06mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.34% 86.6g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Raw Clementines as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Raw Clementines as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Glucose and Sucrose in 100 g.