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

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%

Macro Nutrients

	Tangerines	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Energy	2.6% 75kcal	3% 86.5kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	17.7% 23g	130g per day for Men 19-50 years
Sugars	20.7% 15g	30.3% 22g	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	4.7% 3.4g	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	% 3g	NA	g per day for Men 19-50 years
Sucrose	% 8.58g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.05% 1.15g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Vitamin A	5.35% 48μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.85% 0.082mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.93% 0.051mg	4.8% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	3.94% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.12% 0.31mg	3.54% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.5% 0.11mg	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	5.67% 22.7μg	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	42% 38mg	31% 28mg	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	1.9% 0.28mg	0.94% 0.14mg	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	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	6.93% 0.062mg	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	2.66% 0.21mg	6.56% 0.52mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.055mg	1.97% 0.045mg	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	4.05% 28.3mg	2.02% 14mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	3.25% 111mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.26% 121g	3.2% 118g	3700g per day for Men 19-50 years

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

• Raw Tangerines have 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 3.2 times more Vitamin B9, 1.3 times more Vitamin C and 2 times more Vitamin E than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Raw Tangerines and Tangerines, (mandarin oranges), canned, light syrup pack have similar amounts of Vitamin A, Vitamin B1, Vitamin B2 and Vitamin B3 per 5 oz.
• Both Raw Tangerines as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

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

• Raw Tangerines have 5.3 times more Calcium, 1.5 times more Magnesium, 1.2 times more Manganese, 2 times more Phosphorus and 2.1 times more Potassium than Tangerines, (mandarin oranges), canned, light syrup pack.
• While Tangerines, (mandarin oranges), canned, light syrup pack contain 2.5 times more Iron and 3.4 times more Zinc than Raw Tangerines.
• Both Raw Tangerines and Tangerines, (mandarin oranges), canned, light syrup pack have similar amounts of Copper and Water per 5 oz.
• Both Raw Tangerines as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Tangerines have 3.6 times more Omega 3, 2.6 times more Fiber and 1.8 times more Protein than Tangerines, (mandarin oranges), canned, light syrup pack.
• While Tangerines, (mandarin oranges), canned, light syrup pack contain 1.5 times more Sugars than Raw Tangerines.
• Both Raw Tangerines and Tangerines, (mandarin oranges), canned, light syrup pack have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Tangerines as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.