Comparing Nutrients in 7 ounces Orange-grapefruit juice, canned or bottled, unsweetened VS Tangerines

Macros Ratio

	Protein	Fat	Carbs
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%
Tangerines	5%	5%	90%

Macro Nutrients

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines	Recommended Dietary Allowance
Energy	2.94% 85.3kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	28% 20.2g	29% 21g	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	6.57% 4.76g	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	% 4.23g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	0.52% 0.2g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	2.13% 1.2g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.17% 0.67mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.56% 0.28mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.046mg	12% 0.15mg	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	6.95% 27.8μg	7.94% 31.8μg	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	64% 57.7mg	59% 53mg	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	1.85% 0.28mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines	Recommended Dietary Allowance
Calcium	1.6% 16mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	9.26% 0.083mg	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	11.4% 0.91mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	1.47% 0.034mg	3.36% 0.077mg	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	3.97% 27.8mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.75% 176g	4.57% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Orange-grapefruit juice, canned or bottled, unsweetened vs Tangerines:

• Raw Tangerines contain 5.7 times more Vitamin A, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.4 times more Vitamin E than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Raw Tangerines have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 7 oz.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Tangerines have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Orange-grapefruit juice, canned or bottled, unsweetened vs Tangerines:

• Orange-grapefruit juice, canned or bottled, unsweetened has 1.8 times more Copper and 3.1 times more Iron than Raw Tangerines.
• While Raw Tangerines contain 4.6 times more Calcium, 2.3 times more Manganese and 1.4 times more Phosphorus than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Raw Tangerines have similar amounts of Magnesium, Potassium and Water per 7 oz.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Tangerines have insufficient amounts of Selenium and Zinc in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Tangerines contain 3.6 times more Omega 3, 1.3 times more Carbohydrate, 18 times more Fiber and 1.4 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Raw Tangerines have similar amounts of Energy and Sugars per 7 oz.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Tangerines have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.