Comparing Nutrients in 300 calories Canned Tangerines packed in Juice VS Tangerines, (mandarin oranges), canned, light syrup pack

Weight per 300 calories

• Canned Tangerines packed in Juice: 811g
• Tangerines, (mandarin oranges), canned, light syrup pack: 492g

Tangerines, (mandarin oranges), canned, light syrup pack have 1.6 times more energy per unit of mass than Canned Tangerines packed in Juice, which is low in comparison to other foods. Canned Tangerines packed in Juice having low energy density.

Which food has more nutrients per 300 calories - Canned Tangerines packed in Juice or Tangerines, (mandarin oranges), canned, light syrup pack?

Macros Ratio

	Protein	Fat	Carbs
Canned Tangerines packed in Juice	6%	1%	93%
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%

Macro Nutrients

	Canned Tangerines packed in Juice	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	0.25% 0.24g	0.51% 0.49g	97g per day for Men 19-50 years
Saturated Fat	0.076% 0.024g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	0.51% 0.008g	1.54% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	59.7% 77.6g	61.2% 79.6g	130g per day for Men 19-50 years
Sugars	99% 72g	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	15% 5.68g	9.06% 3.44g	38g per day for Men 19-50 years
Protein	8.98% 5.03g	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Canned Tangerines packed in Juice	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Vitamin A	38.7% 349μg	23% 207μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.4% 0.66mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	10% 40.5μg	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	308% 277mg	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	5.4% 0.81mg	3.28% 0.49mg	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

	Canned Tangerines packed in Juice	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Calcium	8.9% 89mg	3.44% 34.4mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	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	27.4% 2.2mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	9.37% 39.3mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	11.6% 81mg	7.03% 49mg	700mg per day for Men 19-50 years
Potassium	31.7% 1078mg	11.3% 384mg	3400mg per day for Men 19-50 years
Selenium	5.9% 3.24μg	3.58% 1.97μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.5mg	1.97% 29.5mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	10.7% 1.2mg	11mg per day for Men 19-50 years
Water	19.6% 726g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Tangerines packed in Juice vs Tangerines, (mandarin oranges), canned, light syrup pack:

• Canned Tangerines packed in Juice have 1.7 times more Vitamin A, 2.6 times more Vitamin B1, 1.6 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9, 2.8 times more Vitamin C and 1.6 times more Vitamin E than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Canned Tangerines packed in Juice and Tangerines, (mandarin oranges), canned, light syrup pack have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Tangerines packed in Juice as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Canned Tangerines packed in Juice vs Tangerines, (mandarin oranges), canned, light syrup pack:

• Canned Tangerines packed in Juice have 2.6 times more Calcium, 1.2 times more Copper, 1.2 times more Iron, 2.3 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 2.8 times more Potassium, 1.6 times more Selenium, 3.5 times more Zinc and 1.8 times more Water than Tangerines, (mandarin oranges), canned, light syrup pack.

Comparison of macro-nutrients per 300 calories:

• Canned Tangerines packed in Juice have 1.6 times more Fiber and 2.3 times more Protein than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Canned Tangerines packed in Juice and Tangerines, (mandarin oranges), canned, light syrup pack have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Canned Tangerines packed in Juice as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.