Comparing Nutrients in 500 calories Oranges with Peel VS Tangerines

Weight per 500 calories

• Oranges with Peel: 794g
• Tangerines: 943g

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

Discover which food has more nutrients per 500 calories - Oranges with Peel or Tangerines?

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Tangerines	5%	5%	90%

Macro Nutrients

	Oranges with Peel	Tangerines	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.45% 2.4g	3% 2.92g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	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	95% 123g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	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	94% 35.7g	44.7% 17g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	13.6% 7.64g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Tangerines	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	35.6% 321μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	45.6% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.4% 2.6mg	40.8% 2.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	280% 252mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.6% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Tangerines	Recommended Dietary Allowance
Calcium	55.6% 556mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	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	79.4% 6.35mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	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	25% 175mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	46% 1566mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	1.7% 0.94μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.26% 19mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	17.7% 653g	21.7% 803g	3700g per day for Men 19-50 years

Oranges With Peel VS Tangerines Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oranges with Peel or Tangerines?

Lets compare vitamin content per 500 calories of Oranges with Peel vs Tangerines:

• 500 calories of Oranges with Peel have 1.5 times more Vitamin B1, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9 and 2.2 times more Vitamin C than Tangerines.
• While 500 kcal of Raw Tangerines contain 3.1 times more Vitamin A than Raw Oranges with Peel .
• Both Oranges with Peel and Tangerines provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 500 calories.
• Both Raw Oranges with Peel as well as Raw Tangerines have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oranges with Peel vs Tangerines:

• 500 calories of Oranges with Peel have 1.6 times more Calcium, 4.5 times more Iron and 5.9 times more Selenium than Tangerines.
• Both Oranges with Peel and Tangerines contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per 500 calories.
• 500 calories of Tangerines lack sufficient amounts of Selenium
• Both Raw Oranges with Peel as well as Raw Tangerines lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oranges with Peel have 2.1 times more Fiber and 1.4 times more Protein than Tangerines.
• While 500 kcal of Raw Tangerines contain 1.3 times more Omega 3 than Raw Oranges with Peel .
• Both Oranges with Peel and Tangerines offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Raw Tangerines provide inadequate amounts of Omega 6 in 500 calories.