Comparing Nutrients in 100 grams 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	1.3% 38kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.9% 9g	9.25% 12g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	12.7% 9.2g	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	3.3% 2.38g	2.26% 1.64g	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	% 2.45g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.96g	g per day for Men 19-50 years
Fiber	5% 1.9g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Clementines	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	7.17% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	3.98% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	5.77% 0.075mg	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	2.75% 11μg	6% 24μg	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	11.8% 10.6mg	54.2% 48.8mg	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	13% 1.97mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Clementines	Recommended Dietary Allowance
Calcium	1.8% 18mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	4.78% 0.043mg	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	22.3% 1.78mg	1.75% 0.14mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	1% 0.023mg	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	5.7% 40mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.38% 88g	2.34% 86.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Clementines per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Puree versus 100 g of Clementines to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Puree vs Clementines:

• 100 grams 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 100 g 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.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Tomato Puree vs Clementines:

• 100 grams 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 100 g of Raw Clementines contain 1.7 times more Calcium than Canned Tomato Puree.
• Both Tomato Puree and Clementines contain similar levels of Water per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium
• 100 grams 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Puree have 1.5 times more Fructose and 1.9 times more Protein than Clementines.
• While 100 g 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 100 grams.
• 100 grams of Clementines provide inadequate amounts of Protein
• Both Canned Tomato Puree as well as Raw Clementines provide inadequate amounts of Energy in 100 grams.