Comparing Nutrients in 1 kilogram Tangerines, (mandarin oranges), canned, juice pack, drained VS Plums, canned, heavy syrup, drained

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%
Plums, canned, heavy syrup, drained	2%	1%	97%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, juice pack, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Energy	13% 380kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.4% 94g	178% 231g	130g per day for Men 19-50 years
Sugars	114% 82.5g	298% 216g	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	31.6% 12g	39.5% 15g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, juice pack, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	31.5% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	21.5% 0.28mg	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	12.5% 50μg	7.5% 30μg	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	377% 339mg	4.44% 4mg	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	10% 1.5mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines, (mandarin oranges), canned, juice pack, drained	Plums, canned, heavy syrup, drained	Recommended Dietary Allowance
Calcium	12% 120mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	51% 0.46mg	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	33.8% 2.7mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	NA	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	15.7% 110mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	27.4% 930mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	24% 895g	20.6% 761g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines, (mandarin oranges), canned, juice pack, drained VS Plums, canned, heavy syrup, drained per 1 kg

Compare the macro and micronutrient content in 1 kg of Tangerines, (mandarin oranges), canned, juice pack, drained versus 1 kg of Plums, canned, heavy syrup, drained to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained vs Plums, canned, heavy syrup, drained:

• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained has 3.3 times more Vitamin A, 5.2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 84.8 times more Vitamin C than Plums, canned, heavy syrup, drained.
• While 1 kg of Plums, canned, heavy syrup, drained contains 1.3 times more Vitamin B2 and more Vitamin K than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin K
• 1 kilogram of Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin C
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Plums, canned, heavy syrup, drained have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Tangerines, (mandarin oranges), canned, juice pack, drained vs Plums, canned, heavy syrup, drained:

• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained has 2.2 times more Magnesium, 1.5 times more Potassium and 7.6 times more Zinc than Plums, canned, heavy syrup, drained.
• While 1 kg of Plums, canned, heavy syrup, drained contains 3.1 times more Iron and 1.4 times more Phosphorus than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Plums, canned, heavy syrup, drained contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Phosphorus
• 1 kilogram of Plums, canned, heavy syrup, drained lack sufficient amounts of Magnesium and Zinc
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Plums, canned, heavy syrup, drained lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Plums, canned, heavy syrup, drained contains 2.3 times more Energy, 2.5 times more Carbohydrate, 2.6 times more Sugars and 1.3 times more Fiber than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Energy
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Plums, canned, heavy syrup, drained provide inadequate amounts of Omega 3, Omega 6 and Protein in one kilogram.