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

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Tangerines packed in Juice	6%	1%	93%

Macro Nutrients

	Navel 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	0.61% 0.6g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	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	38.3% 49.8g	29.2% 38g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	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	12.3% 8.93g	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	4.4% 2.46g	56g per day for Men 19-50 years

Vitamins

	Navel 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	22.5% 0.27mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	33.7% 135μg	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	261% 235mg	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	3.97% 0.6mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Calcium	17% 171mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	17% 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	6.45% 0.52mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	13% 91mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	9.22% 341g	9.6% 355g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Tangerines packed in Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Canned Tangerines packed in Juice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Navel Oranges have 1.8 times more Vitamin B2, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 6.8 times more Vitamin B9 and 1.7 times more Vitamin C than Canned Tangerines packed in Juice.
• While 14 oz of Canned Tangerines packed in Juice contain 3.6 times more Vitamin A than Raw Navel Oranges.
• Both Navel Oranges and Canned Tangerines packed in Juice provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 14 ounces of Canned Tangerines packed in Juice have insufficient amounts of Vitamin B9
• Both Raw Navel Oranges as well as Canned Tangerines packed in Juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Navel Oranges have 3.9 times more Calcium, 2.3 times more Phosphorus and 1.2 times more Potassium than Canned Tangerines packed in Juice.
• While 14 oz of Canned Tangerines packed in Juice contain 2.1 times more Iron and 6.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Tangerines packed in Juice contain similar levels of Copper, Magnesium and Water per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc
• 14 ounces of Canned Tangerines packed in Juice lack sufficient amounts of Calcium and Phosphorus
• Both Raw Navel Oranges as well as Canned Tangerines packed in Juice lack sufficient amounts of Manganese and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 1.3 times more Carbohydrate and 3.1 times more Fiber than Canned Tangerines packed in Juice.
• Both Navel Oranges and Canned Tangerines packed in Juice offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Canned Tangerines packed in Juice provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Canned Tangerines packed in Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 14 ounces.