Comparing Nutrients in 1 kilogram Tangerines, (mandarin oranges), canned, juice pack, drained VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, juice pack, drained	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	13% 380kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.05g	4.35% 0.74g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	114% 82.5g	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	NA	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	31.6% 12g	26.3% 10g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, juice pack, drained	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	73.3% 660μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.3% 0.88mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.45mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	12.5% 50μg	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	377% 339mg	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines, (mandarin oranges), canned, juice pack, drained	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	12% 120mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	124% 1.12mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	40% 1360mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24% 895g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines, (mandarin oranges), canned, juice pack, drained VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Tangerines, (mandarin oranges), canned, juice pack, drained versus 1 kg of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained has 7.3 times more Vitamin A, 1.9 times more Vitamin B1, 2.5 times more Vitamin B6 and 4.3 times more Vitamin C than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.6 times more Vitamin B3, 5.5 times more Vitamin E and more Vitamin K than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin B6
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B9, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tangerines, (mandarin oranges), canned, juice pack, drained vs Stewed Canned Tomatoes:

• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained has 3.1 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.8 times more Calcium, 2.7 times more Copper, 4.9 times more Iron, 1.8 times more Phosphorus, 1.5 times more Potassium and 44.2 times more Sodium than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Stewed Canned Tomatoes contain similar levels of Magnesium and Water per one kilogram.
• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Calcium and Phosphorus
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tangerines, (mandarin oranges), canned, juice pack, drained has 1.5 times more Carbohydrate and 2.3 times more Sugars than Stewed Canned Tomatoes.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Stewed Canned Tomatoes offer comparable quantities of Fiber per one kilogram.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.