Comparing Nutrients in 1 pound Tangerines, (mandarin oranges), canned, light syrup pack VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, light syrup pack	Oranges with Peel	Recommended Dietary Allowance
Energy	9.54% 277kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	54% 70.3g	130g per day for Men 19-50 years
Sugars	97% 70.3g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	3.64% 2.04g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, light syrup pack	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	21% 191μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.57mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	32.4% 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	5.67% 22.7μg	34% 136μg	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	100% 90mg	358% 322mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines, (mandarin oranges), canned, light syrup pack	Oranges with Peel	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	28.7% 0.26mg	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	21% 1.68mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.15mg	NA	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	6.48% 45.4mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10% 377g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines, (mandarin oranges), canned, light syrup pack VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Tangerines, (mandarin oranges), canned, light syrup pack versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tangerines, (mandarin oranges), canned, light syrup pack vs Oranges with Peel :

• 1 pound of Tangerines, (mandarin oranges), canned, light syrup pack has 3.2 times more Vitamin A than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.9 times more Vitamin B1, 2.6 times more Vitamin B5, 2.2 times more Vitamin B6, 6 times more Vitamin B9 and 3.6 times more Vitamin C than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Oranges with Peel provide similar amounts of Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B9
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Tangerines, (mandarin oranges), canned, light syrup pack vs Oranges with Peel :

• 1 pound of Tangerines, (mandarin oranges), canned, light syrup pack has 2.2 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 10 times more Calcium, 1.3 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 2.2 times more Phosphorus and 2.5 times more Potassium than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Oranges with Peel contain similar levels of Water per one pound.
• 1 pound of Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 1 pound of Oranges with Peel lack sufficient amounts of Zinc
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Oranges with Peel lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Oranges with Peel contains 6.4 times more Fiber and 2.9 times more Protein than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Oranges with Peel offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Fiber and Protein
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in one pound.