Comparing Nutrients in 1 pound Orange-grapefruit juice, canned or bottled, unsweetened VS Tangerines

Macros Ratio

	Protein	Fat	Carbs
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%
Tangerines	5%	5%	90%

Macro Nutrients

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines	Recommended Dietary Allowance
Energy	6.73% 195kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	46.5% 60.5g	130g per day for Men 19-50 years
Sugars	63.7% 46g	66% 48g	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	15% 11g	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	% 9.66g	g per day for Men 19-50 years
Sucrose	NA	% 27.4g	g per day for Men 19-50 years
Fiber	1.2% 0.45g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	4.86% 2.72g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	17% 154μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.53% 1.52mg	10.7% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.03% 0.1mg	27.2% 0.35mg	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	16% 63.5μg	18% 72.6μg	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	147% 132mg	135% 121mg	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	4.23% 0.64mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	38.3% 0.34mg	21% 0.19mg	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	26% 2.1mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	3.35% 0.077mg	7.7% 0.18mg	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	9.07% 63.5mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	21% 717mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11% 402g	10.4% 386g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Orange-grapefruit juice, canned or bottled, unsweetened vs Tangerines:

• Raw Tangerines contain 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 Orange-grapefruit juice, canned or bottled, unsweetened and Raw Tangerines have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 1 lb.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Tangerines have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Orange-grapefruit juice, canned or bottled, unsweetened vs Tangerines:

• Orange-grapefruit juice, canned or bottled, unsweetened has 1.8 times more Copper and 3.1 times more Iron than Raw Tangerines.
• While Raw Tangerines contain 4.6 times more Calcium, 2.3 times more Manganese and 1.4 times more Phosphorus than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Raw Tangerines have similar amounts of Magnesium, Potassium and Water per 1 lb.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Tangerines have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Tangerines contain 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 Orange-grapefruit juice, canned or bottled, unsweetened and Raw Tangerines have similar amounts of Energy and Sugars per 1 lb.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Tangerines have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.