Comparing Nutrients in 14 ounces Valencia Oranges VS Canned Tangerines packed in Juice

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Tangerines packed in Juice	6%	1%	93%

Macro Nutrients

	Valencia Oranges	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Energy	6.7% 194kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.093% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	48.6% 35.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26% 9.92g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	13% 0.17mg	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	38.7% 155μg	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	214% 192mg	151% 136mg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Calcium	16% 159mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	14.6% 0.13mg	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	4.47% 0.36mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	5.52% 0.13mg	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	9.64% 67.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	9.26% 343g	9.6% 355g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Canned Tangerines packed in Juice:

• Raw Valencia Oranges have 1.4 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 7.8 times more Vitamin B9 and 1.4 times more Vitamin C than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 3.6 times more Vitamin A and 1.6 times more Vitamin B3 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Tangerines packed in Juice have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Valencia Oranges as well as Canned Tangerines packed in Juice have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Canned Tangerines packed in Juice:

• Raw Valencia Oranges have 3.6 times more Calcium, 1.7 times more Phosphorus and 1.3 times more Potassium than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 3 times more Iron, 1.4 times more Manganese and 8.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Canned Tangerines packed in Juice have similar amounts of Copper, Magnesium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have 1.3 times more Energy, 16 times more Omega 3, 1.2 times more Carbohydrate, 3.6 times more Fiber and 1.7 times more Protein than Canned Tangerines packed in Juice.
• Both Raw Valencia Oranges as well as Canned Tangerines packed in Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.