Comparing Nutrients in 14 ounces Canned Tangerines packed in Juice VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Tangerines packed in Juice	6%	1%	93%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Canned Tangerines packed in Juice	Blanched Almonds	Recommended Dietary Allowance
Energy	5.06% 147kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.037% 0.012g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.093% 0.016g	289% 49g	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	57% 74g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	25.3% 18.4g	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	0% 0g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	103% 39.3g	38g per day for Men 19-50 years
Protein	4.4% 2.46g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Canned Tangerines packed in Juice	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	19% 171μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	35% 0.46mg	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	4.96% 20μg	48.6% 194μg	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	151% 136mg	0% 0mg	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	2.65% 0.4mg	628% 94mg	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

	Canned Tangerines packed in Juice	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	453% 4.08mg	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	13.4% 1.07mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	5.52% 0.13mg	317% 7.3mg	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	5.67% 39.7mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	9.6% 355g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tangerines packed in Juice VS Blanched Almonds per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Tangerines packed in Juice vs Blanched Almonds:

• 14 ounces of Canned Tangerines packed in Juice have more Vitamin A and more Vitamin C than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 2.3 times more Vitamin B1, 24.5 times more Vitamin B2, 7.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 9.8 times more Vitamin B9 and 237.5 times more Vitamin E than Canned Tangerines packed in Juice.
• 14 ounces of Canned Tangerines packed in Juice have insufficient amounts of Vitamin B9 and Vitamin E
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tangerines packed in Juice as well as Blanched Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Tangerines packed in Juice vs Blanched Almonds:

• 14 ounces of Canned Tangerines packed in Juice have 19.8 times more Water than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 21.5 times more Calcium, 31.1 times more Copper, 12.1 times more Iron, 24.4 times more Magnesium, 57.3 times more Manganese, 48.1 times more Phosphorus, 5 times more Potassium, 8 times more Selenium and 5.8 times more Zinc than Canned Tangerines packed in Juice.
• 14 ounces of Canned Tangerines packed in Juice lack sufficient amounts of Calcium, Manganese, Phosphorus and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Tangerines packed in Juice have 1.9 times more Sugars than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 15.9 times more Energy, 1750.7 times more Fat, 1317.7 times more Saturated Fat, 3091.3 times more Omega 6, 2 times more Carbohydrate, 14.1 times more Fiber and 34.5 times more Protein than Canned Tangerines packed in Juice.
• 14 ounces of Canned Tangerines packed in Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Canned Tangerines packed in Juice as well as Blanched Almonds provide inadequate amounts of Omega 3 in 14 ounces.