Comparing Nutrients in 300 calories Tangerines VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 300 calories

• Tangerines: 566g
• Orange-grapefruit juice, canned or bottled, unsweetened: 698g

Tangerines have 1.2 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has low energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Which food has more nutrients per 300 calories - Tangerines or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Tangerines	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	6.37% 0.1g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.57% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.5g	55% 71.7g	130g per day for Men 19-50 years
Sugars	82.6% 60g	98% 71g	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	18.7% 13.6g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 34.2g	NA	g per day for Men 19-50 years
Fiber	27% 10g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	7.48% 4.2g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	4.65% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	32.6% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	14.7% 2.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	12.3% 0.16mg	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	22.6% 91μg	24.4% 98μg	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	168% 151mg	226% 203mg	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	7.55% 1.13mg	6.5% 0.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.58% 0.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	21% 209mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	26.4% 0.24mg	59% 0.53mg	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	10.6% 0.85mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	16.6% 69.8mg	420mg per day for Men 19-50 years
Manganese	9.6% 0.22mg	5.16% 0.12mg	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	16% 113mg	14% 98mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	32.4% 1102mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	4.44% 0.49mg	11mg per day for Men 19-50 years
Water	13% 482g	16.7% 618g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tangerines vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Tangerines have 4.6 times more Vitamin A, 1.3 times more Vitamin B5 and 2.8 times more Vitamin B6 than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.3 times more Vitamin C than Raw Tangerines.
• Both Raw Tangerines and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E per 300 kcal.
• Both Raw Tangerines as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Tangerines vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Tangerines have 3.8 times more Calcium and 1.9 times more Manganese than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 2.2 times more Copper, 3.8 times more Iron and 1.3 times more Water than Raw Tangerines.
• Both Raw Tangerines and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.
• Both Raw Tangerines as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Tangerines have 2.9 times more Omega 3 and 14.6 times more Fiber than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Raw Tangerines and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Raw Tangerines as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.