Comparing Nutrients in 300 calories Orange-grapefruit juice, canned or bottled, unsweetened VS Tangerines, (mandarin oranges), canned, light syrup pack

Weight per 300 calories

• Orange-grapefruit juice, canned or bottled, unsweetened: 698g
• Tangerines, (mandarin oranges), canned, light syrup pack: 492g

Tangerines, (mandarin oranges), canned, light syrup pack have 1.4 times more energy per unit of mass than Orange-grapefruit juice, canned or bottled, unsweetened, which is low in comparison to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Discover which food has more nutrients per 300 calories - Orange-grapefruit juice, canned or bottled, unsweetened or Tangerines, (mandarin oranges), canned, light syrup pack?

Macros Ratio

	Protein	Fat	Carbs
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%

Macro Nutrients

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	1.54% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.098g	0.43% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.7g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	98% 71g	105% 76g	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	1.84% 0.7g	9.06% 3.44g	38g per day for Men 19-50 years
Protein	7.48% 4.2g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Vitamin A	4.65% 42μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.6% 0.39mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.34mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	16% 0.21mg	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	24.4% 98μg	6.15% 24.6μg	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	226% 203mg	108% 97mg	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	6.5% 0.98mg	3.28% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Calcium	5.6% 56mg	3.44% 34.4mg	1000mg per day for Men 19-50 years
Copper	59% 0.53mg	24% 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	40% 3.2mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.8mg	9.37% 39.3mg	420mg per day for Men 19-50 years
Manganese	5.16% 0.12mg	6.84% 0.16mg	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	14% 98mg	7.03% 49mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	3.58% 1.97μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	1.97% 29.5mg	1500mg per day for Men 19-50 years
Zinc	4.44% 0.49mg	10.7% 1.2mg	11mg per day for Men 19-50 years
Water	16.7% 618g	11% 408g	3700g per day for Men 19-50 years

Orange-grapefruit Juice, Canned Or Bottled, Unsweetened VS Tangerines, (mandarin Oranges), Canned, Light Syrup Pack Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Orange-grapefruit juice, canned or bottled, unsweetened or Tangerines, (mandarin oranges), canned, light syrup pack?

Lets compare vitamin content per 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened vs Tangerines, (mandarin oranges), canned, light syrup pack:

• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have 1.5 times more Vitamin B1, 1.6 times more Vitamin B5, 4 times more Vitamin B9, 2.1 times more Vitamin C and 2 times more Vitamin E than Tangerines, (mandarin oranges), canned, light syrup pack.
• While 300 kcal of Tangerines, (mandarin oranges), canned, light syrup pack contain 4.9 times more Vitamin A and 1.3 times more Vitamin B6 than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Tangerines, (mandarin oranges), canned, light syrup pack provide similar amounts of Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin A
• 300 calories of Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin E
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Orange-grapefruit juice, canned or bottled, unsweetened vs Tangerines, (mandarin oranges), canned, light syrup pack:

• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have 2.5 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Water than Tangerines, (mandarin oranges), canned, light syrup pack.
• While 300 kcal of Tangerines, (mandarin oranges), canned, light syrup pack contain 1.3 times more Manganese and 2.4 times more Zinc than Orange-grapefruit juice, canned or bottled, unsweetened.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened lack sufficient amounts of Manganese and Zinc
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened have 1.9 times more Protein than Tangerines, (mandarin oranges), canned, light syrup pack.
• While 300 kcal of Tangerines, (mandarin oranges), canned, light syrup pack contain 4.9 times more Fiber than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Tangerines, (mandarin oranges), canned, light syrup pack offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Orange-grapefruit juice, canned or bottled, unsweetened provide inadequate amounts of Fiber
• 300 calories of Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Protein
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.