Comparing Nutrients in 1 kilogram Tangerines VS Canned Tangerines packed in Juice

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Canned Tangerines packed in Juice	6%	1%	93%

Macro Nutrients

	Tangerines	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Energy	18.3% 530kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 133g	73.6% 96g	130g per day for Men 19-50 years
Sugars	146% 106g	122% 88.7g	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	18.4% 7g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Vitamin A	37.8% 340μg	47.8% 430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	40% 160μg	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	297% 267mg	380% 342mg	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% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Calcium	37% 370mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	36.7% 0.33mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	28.6% 200mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	39% 1330mg	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	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	23% 852g	24% 895g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tangerines vs Canned Tangerines packed in Juice:

• Raw Tangerines have 1.2 times more Vitamin B2, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 3.2 times more Vitamin B9 and 2 times more Vitamin E than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 1.3 times more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin C than Raw Tangerines.
• Both Raw Tangerines and Canned Tangerines packed in Juice have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Tangerines as well as Canned Tangerines packed in Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Tangerines vs Canned Tangerines packed in Juice:

• Raw Tangerines have 3.4 times more Calcium, 1.3 times more Copper, 1.2 times more Manganese, 2 times more Phosphorus and 1.2 times more Potassium than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 1.8 times more Iron and 7.3 times more Zinc than Raw Tangerines.
• Both Raw Tangerines and Canned Tangerines packed in Juice have similar amounts of Magnesium and Water per 1 kg.
• Both Raw Tangerines as well as Canned Tangerines packed in Juice have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Tangerines have 1.4 times more Energy, 18 times more Omega 3, 1.4 times more Carbohydrate, 2.6 times more Fiber and 1.3 times more Protein than Canned Tangerines packed in Juice.
• Both Raw Tangerines and Canned Tangerines packed in Juice have similar amounts of Sugars per 1 kg.
• Both Raw Tangerines as well as Canned Tangerines packed in Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.