Comparing Nutrients in 500 calories Orange-grapefruit juice, canned or bottled, unsweetened VS Tangerines

Weight per 500 calories

• Orange-grapefruit juice, canned or bottled, unsweetened: 1163g
• Tangerines: 943g

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

Which food has more nutrients per 500 calories - Orange-grapefruit juice, canned or bottled, unsweetened or Tangerines?

Macros Ratio

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

Macro Nutrients

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.16g	3% 2.92g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	97% 126g	130g per day for Men 19-50 years
Sugars	163% 118g	138% 100g	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	31.2% 22.6g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 57g	g per day for Men 19-50 years
Fiber	3.06% 1.16g	44.7% 17g	38g per day for Men 19-50 years
Protein	12.5% 6.98g	13.6% 7.64g	56g per day for Men 19-50 years

Vitamins

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines	Recommended Dietary Allowance
Vitamin A	7.75% 69.8μg	35.6% 321μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.3% 0.65mg	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.4% 3.9mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	40.8% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.6% 0.27mg	56.6% 0.74mg	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	40.7% 163μg	37.7% 151μg	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	376% 338mg	280% 252mg	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	11% 1.63mg	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.97% 1.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines	Recommended Dietary Allowance
Calcium	9.3% 93mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	44% 0.4mg	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	67% 5.35mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	8.6% 0.2mg	16% 0.37mg	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	23.3% 163mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	46% 1566mg	3400mg per day for Men 19-50 years
Selenium	2.1% 1.16μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	28% 1031g	21.7% 803g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Orange-grapefruit juice, canned or bottled, unsweetened vs Tangerines:

• Orange-grapefruit juice, canned or bottled, unsweetened has 1.3 times more Vitamin C than Raw Tangerines.
• While Raw Tangerines contain 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.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Raw Tangerines have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E per 500 kcal.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Tangerines have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Orange-grapefruit juice, canned or bottled, unsweetened vs Tangerines:

• Orange-grapefruit juice, canned or bottled, unsweetened has 2.2 times more Copper, 3.8 times more Iron, 1.2 times more Zinc and 1.3 times more Water than Raw Tangerines.
• While Raw Tangerines contain 3.8 times more Calcium and 1.9 times more Manganese than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Raw Tangerines have similar amounts of Magnesium, Phosphorus and Potassium per 500 kcal.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Tangerines have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Tangerines contain 2.9 times more Omega 3 and 14.6 times more Fiber than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Raw Tangerines have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Tangerines have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.