Comparing Nutrients in 500 calories Tangerines VS Oranges

Weight per 500 calories

• Tangerines: 943g
• Oranges: 1064g

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

Which food has more nutrients per 500 calories - Tangerines or Oranges?

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Oranges	7%	2%	91%

Macro Nutrients

	Tangerines	Oranges	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.92g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	96% 125g	130g per day for Men 19-50 years
Sugars	138% 100g	137% 99g	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	31.2% 22.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 57g	NA	g per day for Men 19-50 years
Fiber	44.7% 17g	67% 25.5g	38g per day for Men 19-50 years
Protein	13.6% 7.64g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Oranges	Recommended Dietary Allowance
Vitamin A	35.6% 321μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.6% 0.55mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	32.7% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.55mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.8% 2.04mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56.6% 0.74mg	49% 0.64mg	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	37.7% 151μg	79.8% 319μg	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	280% 252mg	629% 566mg	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	12.6% 1.9mg	12.8% 1.9mg	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	Oranges	Recommended Dietary Allowance
Calcium	35% 349mg	42.6% 426mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	53% 0.48mg	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	17.7% 1.4mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	11.6% 0.27mg	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	27% 189mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	46% 1566mg	56.6% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.94μg	9.67% 5.3μg	55μg per day for Men 19-50 years
Sodium	1.26% 19mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	6.77% 0.74mg	11mg per day for Men 19-50 years
Water	21.7% 803g	25% 923g	3700g per day for Men 19-50 years

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

• Raw Tangerines have 2.7 times more Vitamin A than Raw Oranges.
• While Raw Oranges contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B5, 2.1 times more Vitamin B9 and 2.2 times more Vitamin C than Raw Tangerines.
• Both Raw Tangerines and Raw Oranges have similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 500 kcal.
• Both Raw Tangerines as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Tangerines vs Oranges:

• Raw Tangerines have 1.3 times more Iron, 1.4 times more Manganese and 1.3 times more Phosphorus than Raw Oranges.
• While Raw Oranges contain 5.6 times more Selenium than Raw Tangerines.
• Both Raw Tangerines and Raw Oranges have similar amounts of Calcium, Copper, Magnesium, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Tangerines have 2.3 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.5 times more Fiber and 1.3 times more Protein than Raw Tangerines.
• Both Raw Tangerines and Raw Oranges have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Raw Tangerines as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.