Comparing Nutrients in 300 calories Tangerines VS Tangerine Juice

Weight per 300 calories

• Tangerines: 566g
• Tangerine Juice: 698g

Tangerines have 1.2 times more energy per 100g than Tangerine Juice. It has low energy density when compared to other foods. Raw Tangerine Juice having low energy density.

Which food has more nutrients per 300 calories - Tangerines or Tangerine Juice?

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Tangerine Juice	5%	4%	91%

Macro Nutrients

	Tangerines	Tangerine Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	6.37% 0.1g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1.2% 0.2g	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	54.2% 70.5g	130g per day for Men 19-50 years
Sugars	82.6% 60g	95% 69g	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	3.67% 1.4g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	6.23% 3.5g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Tangerine Juice	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	4.36% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	22.5% 0.29mg	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	8.72% 35μg	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	240% 216mg	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	6.05% 0.91mg	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	Tangerine Juice	Recommended Dietary Allowance
Calcium	21% 209mg	12.6% 126mg	1000mg per day for Men 19-50 years
Copper	26.4% 0.24mg	19.4% 0.17mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	9.6% 0.22mg	11.2% 0.26mg	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	36.5% 1242mg	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	0.47% 6.98mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.9% 0.21mg	11mg per day for Men 19-50 years
Water	13% 482g	16.8% 620g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tangerines vs Tangerine Juice:

• Raw Tangerines have 2.1 times more Vitamin A, 1.5 times more Vitamin B2, 3.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 2.6 times more Vitamin B9 and 1.2 times more Vitamin E than Raw Tangerine Juice.
• While Raw Tangerine Juice contains 1.3 times more Vitamin B1 and 1.4 times more Vitamin C than Raw Tangerines.
• Both Raw Tangerines as well as Raw Tangerine Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Tangerines vs Tangerine Juice:

• Raw Tangerines have 1.7 times more Calcium, 1.4 times more Copper, 1.2 times more Magnesium and 1.9 times more Zinc than Raw Tangerine Juice.
• While Raw Tangerine Juice contains 1.6 times more Iron, 1.3 times more Potassium and 1.3 times more Water than Raw Tangerines.
• Both Raw Tangerines and Raw Tangerine Juice have similar amounts of Manganese and Phosphorus per 300 kcal.
• Both Raw Tangerines as well as Raw Tangerine Juice have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Tangerines have 1.3 times more Omega 3, 7.3 times more Fiber and 1.3 times more Protein than Raw Tangerine Juice.
• Both Raw Tangerines and Raw Tangerine Juice have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Raw Tangerines as well as Raw Tangerine Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.