Comparing Nutrients in 5 ounces Tangerines, (mandarin oranges), canned, light syrup pack VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, light syrup pack	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3% 86.5kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	5.86% 7.6g	130g per day for Men 19-50 years
Sugars	30.3% 22g	4.8% 3.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, light syrup pack	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	97% 869μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	2.24% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	2.94% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	3.73% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	3.94% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	12.2% 0.16mg	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	1.77% 7.1μg	2.83% 11.3μg	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	31% 28mg	3.15% 2.83mg	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	0.94% 0.14mg	6.9% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.6% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines, (mandarin oranges), canned, light syrup pack	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	16.2% 0.15mg	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	6.56% 0.52mg	9.2% 0.74mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	27.7% 0.64mg	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	2.02% 14mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	3.25% 111mg	7.2% 245mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines, (mandarin oranges), canned, light syrup pack VS Canned Carrots with Liquids and Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Tangerines, (mandarin oranges), canned, light syrup pack versus 5 oz of Canned Carrots with Liquids and Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tangerines, (mandarin oranges), canned, light syrup pack vs Canned Carrots with Liquids and Salt:

• 5 ounces of Tangerines, (mandarin oranges), canned, light syrup pack have 2.8 times more Vitamin B1, 1.6 times more Vitamin B2 and 9.9 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 14.6 times more Vitamin A, 2.7 times more Vitamin B6, 1.6 times more Vitamin B9, 7.3 times more Vitamin E and more Vitamin K than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Canned Carrots with Liquids and Salt provide similar amounts of Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B9, Vitamin E and Vitamin K
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tangerines, (mandarin oranges), canned, light syrup pack vs Canned Carrots with Liquids and Salt:

• 5 oz of Canned Carrots Solids and Liquids with Salt contain 4.4 times more Calcium, 2.3 times more Copper, 1.4 times more Iron, 14.1 times more Manganese, 2 times more Phosphorus, 2.2 times more Potassium and 40 times more Sodium than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Canned Carrots with Liquids and Salt contain similar levels of Zinc and Water per five ounces.
• 5 ounces of Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Calcium, Magnesium, Manganese and Phosphorus
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tangerines, (mandarin oranges), canned, light syrup pack have 2.7 times more Energy, 3 times more Carbohydrate and 6.3 times more Sugars than Canned Carrots with Liquids and Salt.
• While 5 oz of Canned Carrots Solids and Liquids with Salt contain 2.6 times more Fiber than Tangerines, (mandarin oranges), canned, light syrup pack.
• 5 ounces of Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Fiber
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3, Omega 6 and Protein in five ounces.