Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Clementines

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Clementines	6%	3%	91%

Macro Nutrients

	Stewed Canned Tomatoes	Clementines	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	9.25% 12g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	% 1.6g	g per day for Men 19-50 years
Sucrose	% 0.02g	% 5.96g	g per day for Men 19-50 years
Fiber	2.63% 1g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Clementines	Recommended Dietary Allowance
Vitamin A	1% 9μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	7.17% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	3.98% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	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	1.25% 5μg	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	8.78% 7.9mg	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	5.53% 0.83mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Clementines	Recommended Dietary Allowance
Calcium	3.4% 34mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	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	16.6% 1.33mg	1.75% 0.14mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	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	2.86% 20mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.34% 86.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Clementines per 100 g

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

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Clementines:

• 100 grams of Stewed Canned Tomatoes have 4.2 times more Vitamin E and more Vitamin K than Clementines.
• While 100 g of Raw Clementines contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B5, 4.4 times more Vitamin B6, 4.8 times more Vitamin B9 and 6.2 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Clementines provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 100 grams of Clementines have insufficient amounts of Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Clementines have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Clementines:

• 100 grams of Stewed Canned Tomatoes have 2.6 times more Copper, 9.5 times more Iron, 2.6 times more Manganese and 221 times more Sodium than Clementines.
• Both Stewed Canned Tomatoes and Clementines contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Clementines lack sufficient amounts of Iron and Manganese
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Clementines lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Clementines contain 1.9 times more Carbohydrate, 2.6 times more Sugars and 1.7 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Clementines offer comparable quantities of Fructose per 100 grams.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Clementines provide inadequate amounts of Energy and Protein in 100 grams.