Comparing Nutrients in 300 calories Tangerines, (mandarin oranges), canned, juice pack, drained VS Apple Juice with Vitamin C

Weight per 300 calories

• Tangerines, (mandarin oranges), canned, juice pack, drained: 790g
• Apple Juice with Vitamin C: 652g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Tangerines, (mandarin oranges), canned, juice pack, drained or Apple Juice with Vitamin C?

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%
Apple Juice with Vitamin C	1%	3%	96%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, juice pack, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.87% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	0.49% 0.008g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.039g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74.3g	56.7% 73.7g	130g per day for Men 19-50 years
Sugars	90% 65g	86.5% 62.7g	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	51.5% 37.4g	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	% 17g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	25% 9.47g	3.43% 1.3g	38g per day for Men 19-50 years
Protein	10.6% 5.92g	1.16% 0.65g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, juice pack, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Vitamin A	58% 521μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	11.4% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.24mg	8.53% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	2.98% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	9.03% 0.12mg	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	9.87% 39.5μg	0% 0μg	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	297% 268mg	279% 251mg	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	7.9% 1.2mg	0.43% 0.065mg	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, (mandarin oranges), canned, juice pack, drained	Apple Juice with Vitamin C	Recommended Dietary Allowance
Calcium	9.47% 95mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	8.7% 0.078mg	0.9mg per day for Men 19-50 years
Fluoride	NA	6.38% 255μg	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	26.6% 2.13mg	9.8% 0.78mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	NA	21% 0.48mg	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	12.4% 87mg	6.52% 45.7mg	700mg per day for Men 19-50 years
Potassium	31.6% 1074mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	1.2% 0.65μg	55μg per day for Men 19-50 years
Sodium	2.63% 39.5mg	1.74% 26mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	19% 707g	15.6% 575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tangerines, (mandarin oranges), canned, juice pack, drained vs Apple Juice with Vitamin C:

• Tangerines, (mandarin oranges), canned, juice pack, drained have more Vitamin A, 5.1 times more Vitamin B1, 2.2 times more Vitamin B2, 7.4 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin B9 and 18.2 times more Vitamin E than Bottled Apple Juice with Vitamin C.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Bottled Apple Juice with Vitamin C have similar amounts of Vitamin C per 300 kcal.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Tangerines, (mandarin oranges), canned, juice pack, drained vs Apple Juice with Vitamin C:

• Tangerines, (mandarin oranges), canned, juice pack, drained have 1.8 times more Calcium, 4.1 times more Copper, 2.7 times more Iron, 2.7 times more Magnesium, 1.9 times more Phosphorus, 1.6 times more Potassium, 4.8 times more Selenium, 32.1 times more Zinc and 1.2 times more Water than Bottled Apple Juice with Vitamin C.

Comparison of macro-nutrients per 300 calories:

• Tangerines, (mandarin oranges), canned, juice pack, drained have 7.3 times more Fiber and 9.1 times more Protein than Bottled Apple Juice with Vitamin C.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Bottled Apple Juice with Vitamin C have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Bottled Apple Juice with Vitamin C have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.