Comparing Nutrients in 300 calories Canned Tangerines packed in Juice VS Tangerines

Weight per 300 calories

• Canned Tangerines packed in Juice: 811g
• Tangerines: 566g

Raw Tangerines have 1.4 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.

Discover which food has more nutrients per 300 calories - Canned Tangerines packed in Juice or Tangerines?

Macros Ratio

	Protein	Fat	Carbs
Canned Tangerines packed in Juice	6%	1%	93%
Tangerines	5%	5%	90%

Macro Nutrients

	Canned Tangerines packed in Juice	Tangerines	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.8% 1.75g	97g per day for Men 19-50 years
Saturated Fat	0.076% 0.024g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0.51% 0.008g	6.37% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	1.6% 0.27g	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	58% 75.5g	130g per day for Men 19-50 years
Sugars	99% 72g	82.6% 60g	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	18.7% 13.6g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 34.2g	g per day for Men 19-50 years
Fiber	15% 5.68g	27% 10g	38g per day for Men 19-50 years
Protein	8.98% 5.03g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tangerines packed in Juice	Tangerines	Recommended Dietary Allowance
Vitamin A	38.7% 349μg	21.4% 192μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55.4% 0.66mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	24.5% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	34% 0.44mg	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	22.6% 91μg	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	168% 151mg	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	7.55% 1.13mg	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	Recommended Dietary Allowance
Calcium	8.9% 89mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	26.4% 0.24mg	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	10.6% 0.85mg	8mg per day for Men 19-50 years
Magnesium	21.2% 89mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	9.6% 0.22mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	31.7% 1078mg	27.6% 940mg	3400mg per day for Men 19-50 years
Selenium	5.9% 3.24μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	2.7% 40.5mg	0.75% 11.3mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	19.6% 726g	13% 482g	3700g per day for Men 19-50 years

Canned Tangerines Packed In Juice VS Tangerines Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tangerines packed in Juice or Tangerines?

Lets compare vitamin content per 300 calories of Canned Tangerines packed in Juice vs Tangerines:

• 300 calories of Canned Tangerines packed in Juice have 1.8 times more Vitamin A, 2 times more Vitamin B1, 1.7 times more Vitamin B3 and 1.8 times more Vitamin C than Tangerines.
• While 300 kcal of Raw Tangerines contain 1.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 1.4 times more Vitamin E than Canned Tangerines packed in Juice.
• Both Canned Tangerines packed in Juice and Tangerines provide similar amounts of Vitamin B2 and Vitamin B5 per 300 calories.
• 300 calories of Canned Tangerines packed in Juice have insufficient amounts of Vitamin E
• Both Canned Tangerines packed in Juice as well as Raw Tangerines have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Canned Tangerines packed in Juice vs Tangerines:

• 300 calories of Canned Tangerines packed in Juice have 2.6 times more Iron, 1.3 times more Magnesium, 10.4 times more Zinc and 1.5 times more Water than Tangerines.
• While 300 kcal of Raw Tangerines contain 2.3 times more Calcium and 1.4 times more Phosphorus than Canned Tangerines packed in Juice.
• Both Canned Tangerines packed in Juice and Tangerines contain similar levels of Copper, Manganese and Potassium per 300 calories.
• 300 calories of Tangerines lack sufficient amounts of Zinc
• Both Canned Tangerines packed in Juice as well as Raw Tangerines lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tangerines packed in Juice have 1.2 times more Sugars than Tangerines.
• While 300 kcal of Raw Tangerines contain 12.6 times more Omega 3 and 1.8 times more Fiber than Canned Tangerines packed in Juice.
• Both Canned Tangerines packed in Juice and Tangerines offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Canned Tangerines packed in Juice provide inadequate amounts of Omega 3
• Both Canned Tangerines packed in Juice as well as Raw Tangerines provide inadequate amounts of Omega 6 in 300 calories.