Comparing Nutrients in 1 pound Tangerines VS Tangerine Juice

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Tangerine Juice	5%	4%	91%

Macro Nutrients

	Tangerines	Tangerine Juice	Recommended Dietary Allowance
Energy	8.3% 240kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.77% 0.13g	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	35.2% 46g	130g per day for Men 19-50 years
Sugars	66% 48g	62% 45g	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	2.4% 0.91g	38g per day for Men 19-50 years
Protein	6.56% 3.67g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Tangerine Juice	Recommended Dietary Allowance
Vitamin A	17% 154μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	2.83% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.2% 0.35mg	14.7% 0.19mg	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	5.67% 22.7μg	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	156% 141mg	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	3.93% 0.59mg	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	Tangerine Juice	Recommended Dietary Allowance
Calcium	16.8% 168mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	12.6% 0.11mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	7.7% 0.18mg	7.3% 0.17mg	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	23.7% 807mg	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	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.24% 0.14mg	11mg per day for Men 19-50 years
Water	10.4% 386g	11% 403g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines VS Tangerine Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Tangerines versus 1 lb of Tangerine Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tangerines vs Tangerine Juice:

• 1 pound of Tangerines has 2.6 times more Vitamin A, 1.8 times more Vitamin B2, 3.8 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.2 times more Vitamin B9 than Tangerine Juice.
• Both Tangerines and Tangerine Juice provide similar amounts of Vitamin B1 and Vitamin C per one pound.
• 1 pound of Tangerine Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Raw Tangerines as well as Raw Tangerine Juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Tangerines vs Tangerine Juice:

• 1 pound of Tangerines has 2.1 times more Calcium, 1.7 times more Copper, 1.5 times more Magnesium and 1.4 times more Phosphorus than Tangerine Juice.
• While 1 lb of Raw Tangerine Juice contains 1.3 times more Iron than Raw Tangerines.
• Both Tangerines and Tangerine Juice contain similar levels of Potassium and Water per one pound.
• 1 pound of Tangerines lack sufficient amounts of Iron
• 1 pound of Tangerine Juice lack sufficient amounts of Calcium and Magnesium
• Both Raw Tangerines as well as Raw Tangerine Juice lack sufficient amounts of Manganese, Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tangerines has 1.3 times more Carbohydrate and 9 times more Fiber than Tangerine Juice.
• Both Tangerines and Tangerine Juice offer comparable quantities of Sugars per one pound.
• 1 pound of Tangerine Juice provide inadequate amounts of Fiber
• Both Raw Tangerines as well as Raw Tangerine Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.