Comparing Nutrients in 1 kilogram Tangerines VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Tangerines	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	18.3% 530kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	2.82% 0.48g	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	103% 133g	47.6% 62g	130g per day for Men 19-50 years
Sugars	146% 106g	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	33% 24g	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	% 21.3g	% 16.3g	g per day for Men 19-50 years
Sucrose	% 60.5g	% 0.2g	g per day for Men 19-50 years
Fiber	47.4% 18g	26.3% 10g	38g per day for Men 19-50 years
Protein	14.5% 8.1g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	37.8% 340μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.3% 0.58mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.2% 2.16mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	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	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	13.3% 2mg	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	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	37% 370mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	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	18.8% 1.5mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	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	28.6% 200mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	23% 852g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Tangerines 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 vs Stewed Canned Tomatoes:

• 1 kilogram of Tangerines has 3.8 times more Vitamin A, 1.3 times more Vitamin B1, 1.9 times more Vitamin B5, 4.6 times more Vitamin B6, 3.2 times more Vitamin B9 and 3.4 times more Vitamin C than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.9 times more Vitamin B3, 4.2 times more Vitamin E and more Vitamin K than Raw Tangerines.
• Both Tangerines and Stewed Canned Tomatoes provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Tangerines have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Raw Tangerines as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tangerines vs Stewed Canned Tomatoes:

• 1 kg of Stewed Canned Ripe Red Tomatoes contains 2.7 times more Copper, 8.9 times more Iron, 1.5 times more Manganese and 110.5 times more Sodium than Raw Tangerines.
• Both Tangerines and Stewed Canned Tomatoes contain similar levels of Calcium, Magnesium, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Tangerines lack sufficient amounts of Iron and Manganese
• Both Raw Tangerines as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tangerines has 2.2 times more Carbohydrate, 3 times more Sugars, 1.3 times more Fructose and 1.8 times more Fiber than Stewed Canned Tomatoes.
• Both Raw Tangerines as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one kilogram.