Comparing Nutrients in 5 ounces Tangerines, (mandarin oranges), canned, light syrup pack VS Tangerine Juice

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%
Tangerine Juice	5%	4%	91%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, light syrup pack	Tangerine Juice	Recommended Dietary Allowance
Energy	3% 86.5kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	0.24% 0.041g	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	11% 14.3g	130g per day for Men 19-50 years
Sugars	30.3% 22g	19.4% 14g	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	0.75% 0.28g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, light syrup pack	Tangerine Juice	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.8% 0.062mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	0.89% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	4.58% 0.06mg	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	1.77% 7.1μg	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	49% 44mg	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	1.23% 0.18mg	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, (mandarin oranges), canned, light syrup pack	Tangerine Juice	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	3.94% 0.035mg	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	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	2.7% 11.3mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	1.97% 0.045mg	2.3% 0.052mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	3.25% 111mg	7.42% 252mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	0.39% 0.043mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.4% 126g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tangerines, (mandarin oranges), canned, light syrup pack vs Tangerine Juice:

• Tangerines, (mandarin oranges), canned, light syrup pack have 3.2 times more Vitamin A, 2.2 times more Vitamin B2 and 4.5 times more Vitamin B3 than Raw Tangerine Juice.
• While Raw Tangerine Juice contains 1.6 times more Vitamin C than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Raw Tangerine Juice have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 5 oz.
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Tangerine Juice have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Tangerines, (mandarin oranges), canned, light syrup pack vs Tangerine Juice:

• Tangerines, (mandarin oranges), canned, light syrup pack have 1.8 times more Copper, 1.9 times more Iron and 8 times more Zinc than Raw Tangerine Juice.
• While Raw Tangerine Juice contains 2.6 times more Calcium, 1.4 times more Phosphorus and 2.3 times more Potassium than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Raw Tangerine Juice have similar amounts of Magnesium, Manganese and Water per 5 oz.
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Tangerine Juice have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Tangerines, (mandarin oranges), canned, light syrup pack have 1.4 times more Energy, 1.6 times more Carbohydrate, 1.6 times more Sugars and 3.5 times more Fiber than Raw Tangerine Juice.
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Tangerine Juice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose, Sucrose and Protein in 5 oz.