Comparing Nutrients in 1 pound Tangerines, (mandarin oranges), canned, juice pack, drained VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, juice pack, drained	Broccoli	Recommended Dietary Allowance
Energy	5.94% 172kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.057% 0.018g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.023g	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	33% 42.7g	23% 30g	130g per day for Men 19-50 years
Sugars	51.6% 37.4g	10.6% 7.7g	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	NA	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	31% 11.8g	38g per day for Men 19-50 years
Protein	6.07% 3.4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, juice pack, drained	Broccoli	Recommended Dietary Allowance
Vitamin A	33.3% 299μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	61% 0.79mg	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	5.67% 22.7μg	71.4% 286μg	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	171% 154mg	450% 405mg	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	4.54% 0.68mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines, (mandarin oranges), canned, juice pack, drained	Broccoli	Recommended Dietary Allowance
Calcium	5.44% 54.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	24.7% 0.22mg	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	15.3% 1.22mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	41.4% 0.95mg	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	7.13% 50mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	18% 617mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 406g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tangerines, (mandarin oranges), canned, juice pack, drained vs Broccoli:

• Tangerines, (mandarin oranges), canned, juice pack, drained have 2.1 times more Vitamin A and 1.2 times more Vitamin B1 than Raw Broccoli.
• While Raw Broccoli contains 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 4.1 times more Vitamin B6, 12.6 times more Vitamin B9, 2.6 times more Vitamin C, 5.2 times more Vitamin E and more Vitamin K than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tangerines, (mandarin oranges), canned, juice pack, drained vs Broccoli:

• Tangerines, (mandarin oranges), canned, juice pack, drained have 1.3 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 3.9 times more Calcium, 2.7 times more Iron, 1.9 times more Magnesium, 6 times more Phosphorus, 2.3 times more Potassium, 6.3 times more Selenium and 6.6 times more Sodium than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Raw Broccoli have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Tangerines, (mandarin oranges), canned, juice pack, drained have 1.4 times more Carbohydrate and 4.9 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 63 times more Omega 3, 2.2 times more Fiber and 3.8 times more Protein than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Raw Broccoli have similar amounts of Energy per 1 lb.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.