Comparing Nutrients in 1 kilogram Tangerines VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Tangerines	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	18.3% 530kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	146% 106g	34% 24.6g	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% 24g	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	% 21.3g	NA	g per day for Men 19-50 years
Sucrose	% 60.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	47.4% 18g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	37.8% 340μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	86% 1.12mg	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	40% 160μg	20% 80μg	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	297% 267mg	22.2% 20mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	37% 370mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	114% 1.03mg	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	18.8% 1.5mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	196% 4.5mg	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	28.6% 200mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	23% 852g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tangerines vs Canned Carrots with Liquids and Salt:

• Raw Tangerines have 3.1 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B5, 2 times more Vitamin B9 and 13.4 times more Vitamin C than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 18 times more Vitamin A, 1.4 times more Vitamin B6, 3.7 times more Vitamin E and more Vitamin K than Raw Tangerines.
• Both Raw Tangerines and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Tangerines as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tangerines vs Canned Carrots with Liquids and Salt:

• Raw Tangerines have 1.3 times more Magnesium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.5 times more Copper, 3.5 times more Iron, 11.5 times more Manganese, 120 times more Sodium and 4.1 times more Zinc than Raw Tangerines.
• Both Raw Tangerines and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium, Phosphorus, Potassium and Water per 1 kg.
• Both Raw Tangerines as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Tangerines have 2.3 times more Energy, 2.3 times more Omega 3, 2.5 times more Carbohydrate, 4.3 times more Sugars and 1.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Raw Tangerines and Canned Carrots Solids and Liquids with Salt have similar amounts of Fiber per 1 kg.
• Both Raw Tangerines as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.