Comparing Nutrients in 1 kilogram 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	18.3% 530kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	79% 103g	130g per day for Men 19-50 years
Sugars	146% 106g	140% 102g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	37.8% 340μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	17.7% 0.23mg	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	35% 140μg	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	323% 291mg	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	9.33% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	37% 370mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	84.4% 0.76mg	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	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	7.4% 0.17mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	46.5% 1580mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	23% 852g	24% 886g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.
• Both Raw Tangerines as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Selenium and Zinc in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• 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 1 kg.