Comparing Nutrients in 1 kilogram Canned Orange Juice VS Tangerines, (mandarin oranges), canned, light syrup pack

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%

Macro Nutrients

	Canned Orange Juice	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Energy	16.2% 470kcal	21% 610kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	125% 162g	130g per day for Men 19-50 years
Sugars	121% 87.6g	214% 155g	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	33.5% 24.3g	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	18.4% 7g	38g per day for Men 19-50 years
Protein	12% 6.8g	8.04% 4.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Vitamin A	10% 90μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	32.3% 0.42mg	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	60% 240μg	12.5% 50μg	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	334% 301mg	220% 198mg	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	13.3% 2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Calcium	10% 100mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	49% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	14% 0.32mg	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	24.3% 170mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.7% 877g	22.4% 831g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Tangerines, (mandarin oranges), canned, light syrup pack per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Tangerines, (mandarin oranges), canned, light syrup pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Tangerines, (mandarin oranges), canned, light syrup pack:

• 1 kilogram of Canned Orange Juice has 1.4 times more Vitamin B5, 4.8 times more Vitamin B9 and 1.5 times more Vitamin C than Tangerines, (mandarin oranges), canned, light syrup pack.
• While 1 kg of Tangerines, (mandarin oranges), canned, light syrup pack contains 4.7 times more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• 1 kilogram of Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Tangerines, (mandarin oranges), canned, light syrup pack:

• 1 kilogram of Canned Orange Juice has 1.3 times more Magnesium, 1.7 times more Phosphorus and 2.4 times more Potassium than Tangerines, (mandarin oranges), canned, light syrup pack.
• While 1 kg of Tangerines, (mandarin oranges), canned, light syrup pack contains 2 times more Copper, 3.7 times more Iron and 6 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Tangerines, (mandarin oranges), canned, light syrup pack contain similar levels of Water per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron and Zinc
• 1 kilogram of Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Magnesium and Phosphorus
• Both Unsweetened Canned Orange Juice as well as Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Calcium, Manganese and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Tangerines, (mandarin oranges), canned, light syrup pack contains 1.3 times more Energy, 1.5 times more Carbohydrate and 1.8 times more Sugars than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy
• Both Unsweetened Canned Orange Juice as well as Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in one kilogram.