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

Weight per 300 calories

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

Tangerines have 1.4 times more energy per 100g than Canned Tangerines packed in Juice. It has low energy density when compared to other foods. Canned Tangerines packed in Juice having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Tangerines	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.75g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.076% 0.024g	32g per day for Men 19-50 years
Omega 3	6.37% 0.1g	0.51% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.19% 0.032g	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	59.7% 77.6g	130g per day for Men 19-50 years
Sugars	82.6% 60g	99% 72g	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	15% 5.68g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	8.98% 5.03g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Vitamin A	21.4% 192μg	38.7% 349μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	55.4% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.5% 1.22mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	26% 0.34mg	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	10% 40.5μg	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	308% 277mg	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	5.4% 0.81mg	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	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Calcium	21% 209mg	8.9% 89mg	1000mg per day for Men 19-50 years
Copper	26.4% 0.24mg	29.7% 0.27mg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	21.2% 89mg	420mg per day for Men 19-50 years
Manganese	9.6% 0.22mg	11.3% 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	11.6% 81mg	700mg per day for Men 19-50 years
Potassium	27.6% 940mg	31.7% 1078mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	5.9% 3.24μg	55μg per day for Men 19-50 years
Sodium	0.75% 11.3mg	2.7% 40.5mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	13% 482g	19.6% 726g	3700g per day for Men 19-50 years

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

• Raw Tangerines have 1.2 times more Vitamin B5, 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.
• While Canned Tangerines packed in Juice contain 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 Raw Tangerines.
• Both Raw Tangerines and Canned Tangerines packed in Juice have similar amounts of Vitamin B2 per 300 kcal.
• Both Raw Tangerines as well as Canned Tangerines packed in Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 300 kcal.

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

• Raw Tangerines have 2.3 times more Calcium and 1.4 times more Phosphorus than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 2.6 times more Iron, 1.3 times more Magnesium, 5.7 times more Selenium, 10.4 times more Zinc and 1.5 times more Water than Raw Tangerines.
• Both Raw Tangerines and Canned Tangerines packed in Juice have similar amounts of Copper, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Tangerines have 12.6 times more Omega 3 and 1.8 times more Fiber than Canned Tangerines packed in Juice.
• Both Raw Tangerines and Canned Tangerines packed in Juice have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Raw Tangerines as well as Canned Tangerines packed in Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.