Comparing Nutrients in 14 ounces Carrots VS Tangerines, (mandarin oranges), canned, juice pack, drained

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%

Macro Nutrients

	Carrots	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Energy	5.6% 163kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	26% 19g	45% 32.7g	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% 2.2g	NA	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 14.2g	NA	g per day for Men 19-50 years
Fiber	29.2% 11g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Carrots	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Vitamin A	368% 3314μg	29% 262μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	29.4% 8.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19% 75.4μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	149% 135mg	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	17.5% 2.6mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	43.7% 52.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Tangerines, (mandarin oranges), canned, juice pack, drained	Recommended Dietary Allowance
Calcium	13% 131mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.7μg	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	15% 1.2mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	NA	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	20% 139mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	18.3% 274mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.66% 0.95mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.47% 350g	9.6% 355g	3700g per day for Men 19-50 years

Nutrient Comparison: Carrots VS Tangerines, (mandarin oranges), canned, juice pack, drained per 14 oz

Compare the macro and micronutrient content in 14 oz of Carrots versus 14 oz of Tangerines, (mandarin oranges), canned, juice pack, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Carrots vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• 14 ounces of Carrots have 12.7 times more Vitamin A, 1.9 times more Vitamin B2, 2.2 times more Vitamin B3, 3.2 times more Vitamin B6, 3.8 times more Vitamin B9, 4.4 times more Vitamin E and more Vitamin K than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 14 oz of Tangerines, (mandarin oranges), canned, juice pack, drained contain 1.3 times more Vitamin B1 and 5.7 times more Vitamin C than Raw Carrots.
• 14 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• Both Raw Carrots as well as Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Carrots vs Tangerines, (mandarin oranges), canned, juice pack, drained:

• 14 ounces of Carrots have 2.8 times more Calcium, 3.2 times more Phosphorus, 2.4 times more Potassium and 13.8 times more Sodium than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 14 oz of Tangerines, (mandarin oranges), canned, juice pack, drained contain 2.2 times more Zinc than Raw Carrots.
• Both Carrots and Tangerines, (mandarin oranges), canned, juice pack, drained contain similar levels of Copper, Iron, Magnesium and Water per 14 ounces.
• 14 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Calcium and Phosphorus
• Both Raw Carrots as well as Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Carrots have 2.3 times more Fiber than Tangerines, (mandarin oranges), canned, juice pack, drained.
• While 14 oz of Tangerines, (mandarin oranges), canned, juice pack, drained contain 1.7 times more Sugars than Raw Carrots.
• Both Carrots and Tangerines, (mandarin oranges), canned, juice pack, drained offer comparable quantities of Carbohydrate per 14 ounces.
• Both Raw Carrots as well as Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.