Comparing Nutrients in 14 ounces Tangerines VS Orange-grapefruit juice, canned or bottled, unsweetened

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Tangerines	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	7.25% 210kcal	5.9% 171kcal	2900kcal per day for Men 19-50 years
Fat	1.27% 1.23g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.7% 53g	31.4% 41g	130g per day for Men 19-50 years
Sugars	58% 42g	55.7% 40.4g	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	13% 9.53g	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	% 8.45g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	5.74% 3.2g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	15% 135μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.33% 1.5mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	7.02% 0.091mg	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	16% 63.5μg	14% 55.6μg	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	118% 106mg	128% 115mg	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	5.3% 0.79mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	14.7% 147mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	33.5% 0.3mg	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	7.44% 0.6mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	6.73% 0.15mg	2.93% 0.067mg	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	11.3% 79.4mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	9.14% 338g	9.5% 352g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tangerines vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Tangerines have 5.7 times more Vitamin A, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.4 times more Vitamin E than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Raw Tangerines and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 14 oz.
• Both Raw Tangerines as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Tangerines vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Tangerines have 4.6 times more Calcium, 2.3 times more Manganese and 1.4 times more Phosphorus than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.8 times more Copper and 3.1 times more Iron than Raw Tangerines.
• Both Raw Tangerines and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Magnesium, Potassium and Water per 14 oz.
• Both Raw Tangerines as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Selenium and Zinc in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Tangerines have 1.2 times more Energy, 3.6 times more Omega 3, 1.3 times more Carbohydrate, 18 times more Fiber and 1.4 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Raw Tangerines and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Sugars per 14 oz.
• Both Raw Tangerines as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.