Comparing Nutrients in 1 pound Tangerines VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Tangerines	Oranges	Recommended Dietary Allowance
Energy	8.3% 240kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.5% 60.5g	41% 53.3g	130g per day for Men 19-50 years
Sugars	66% 48g	58.5% 42.4g	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	15% 11g	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	% 9.66g	NA	g per day for Men 19-50 years
Sucrose	% 27.4g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	28.6% 11g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Oranges	Recommended Dietary Allowance
Vitamin A	17% 154μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.2% 0.35mg	21% 0.27mg	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	18% 72.6μg	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	135% 121mg	268% 241mg	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	6.05% 0.91mg	5.44% 0.82mg	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	Oranges	Recommended Dietary Allowance
Calcium	16.8% 168mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	22.7% 0.2mg	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	8.5% 0.68mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	4.93% 0.11mg	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	13% 91mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	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	10.4% 386g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tangerines vs Oranges:

• Raw Tangerines have 3.1 times more Vitamin A, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B9 and 2 times more Vitamin C than Raw Tangerines.
• Both Raw Tangerines and Raw Oranges have similar amounts of Vitamin B2, Vitamin B5 and Vitamin E per 1 lb.
• Both Raw Tangerines as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Tangerines vs Oranges:

• Raw Tangerines have 1.5 times more Iron, 1.6 times more Manganese and 1.4 times more Phosphorus than Raw Oranges.
• Both Raw Tangerines and Raw Oranges have similar amounts of Calcium, Copper, Magnesium, Potassium and Water per 1 lb.
• Both Raw Tangerines as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Tangerines have 2.6 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Fiber than Raw Tangerines.
• Both Raw Tangerines and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 1 lb.
• Both Raw Tangerines as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.