Comparing Nutrients in 300 calories Tangerines, (mandarin oranges), canned, light syrup pack VS Passion-fruit Juice, Yellow

Weight per 300 calories

• Tangerines, (mandarin oranges), canned, light syrup pack: 492g
• Passion-fruit Juice, Yellow: 500g

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

Discover which food has more nutrients per 300 calories - Tangerines, (mandarin oranges), canned, light syrup pack or Passion-fruit Juice, Yellow?

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%
Passion-fruit Juice, Yellow	4%	3%	93%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, light syrup pack	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.059g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	1.54% 0.025g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.074g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.2% 79.6g	55.6% 72.3g	130g per day for Men 19-50 years
Sugars	105% 76g	98% 71.3g	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	9.06% 3.44g	2.63% 1g	38g per day for Men 19-50 years
Protein	3.95% 2.2g	6% 3.35g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, light syrup pack	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Vitamin A	23% 207μg	26% 235μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.6% 0.22mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	23% 0.3mg	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	6.15% 24.6μg	10% 40μg	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	108% 97mg	101% 91mg	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	3.28% 0.49mg	0.33% 0.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines, (mandarin oranges), canned, light syrup pack	Passion-fruit Juice, Yellow	Recommended Dietary Allowance
Calcium	3.44% 34.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	27.8% 0.25mg	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	22.7% 1.8mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	9.37% 39.3mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	6.84% 0.16mg	NA	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	7.03% 49mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	11.3% 384mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	3.58% 1.97μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.97% 29.5mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.2mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	11% 408g	11.4% 421g	3700g per day for Men 19-50 years

Tangerines, (mandarin Oranges), Canned, Light Syrup Pack VS Passion-fruit Juice, Yellow Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tangerines, (mandarin oranges), canned, light syrup pack or Passion-fruit Juice, Yellow?

Lets compare vitamin content per 300 calories of Tangerines, (mandarin oranges), canned, light syrup pack vs Passion-fruit Juice, Yellow:

• 300 calories of Tangerines, (mandarin oranges), canned, light syrup pack have more Vitamin B1 than Passion-fruit Juice, Yellow.
• While 300 kcal of Raw Passion-fruit Juice, Yellow contain 2.3 times more Vitamin B2, 5.1 times more Vitamin B3, 1.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Passion-fruit Juice, Yellow provide similar amounts of Vitamin A and Vitamin C per 300 calories.
• 300 calories of Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B1
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Passion-fruit Juice, Yellow have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Tangerines, (mandarin oranges), canned, light syrup pack vs Passion-fruit Juice, Yellow:

• 300 calories of Tangerines, (mandarin oranges), canned, light syrup pack have 3.9 times more Zinc than Passion-fruit Juice, Yellow.
• While 300 kcal of Raw Passion-fruit Juice, Yellow contain 2.2 times more Magnesium, 2.5 times more Phosphorus and 3.6 times more Potassium than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Passion-fruit Juice, Yellow contain similar levels of Copper, Iron and Water per 300 calories.
• 300 calories of Passion-fruit Juice, Yellow lack sufficient amounts of Zinc
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Passion-fruit Juice, Yellow lack sufficient amounts of Calcium and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tangerines, (mandarin oranges), canned, light syrup pack have 3.4 times more Fiber than Passion-fruit Juice, Yellow.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Passion-fruit Juice, Yellow offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Passion-fruit Juice, Yellow provide inadequate amounts of Fiber
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Passion-fruit Juice, Yellow provide inadequate amounts of Omega 3, Omega 6 and Protein in 300 calories.