Comparing Nutrients in 7 ounces Navel Oranges VS Tangerines, (mandarin oranges), canned, light syrup pack

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tangerines, (mandarin oranges), canned, light syrup pack	3%	1%	96%

Macro Nutrients

	Navel Oranges	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.074% 0.024g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	24.7% 32g	130g per day for Men 19-50 years
Sugars	23.3% 17g	42.4% 30.7g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	1.6% 0.89g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.4% 0.083mg	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	17% 67.5μg	2.5% 9.92μg	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	130% 117mg	43.7% 39.3mg	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	2% 0.3mg	1.32% 0.2mg	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

	Navel Oranges	Tangerines, (mandarin oranges), canned, light syrup pack	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	9.7% 0.087mg	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	3.22% 0.26mg	9.18% 0.73mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	2.76% 0.064mg	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	6.52% 45.6mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	4.55% 155mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tangerines, (mandarin oranges), canned, light syrup pack per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Tangerines, (mandarin oranges), canned, light syrup pack to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Tangerines, (mandarin oranges), canned, light syrup pack:

• 7 ounces of Navel Oranges have 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 1.9 times more Vitamin B6, 6.8 times more Vitamin B9 and 3 times more Vitamin C than Tangerines, (mandarin oranges), canned, light syrup pack.
• While 7 oz of Tangerines, (mandarin oranges), canned, light syrup pack contain 3.5 times more Vitamin A than Raw Navel Oranges.
• Both Navel Oranges and Tangerines, (mandarin oranges), canned, light syrup pack provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B9
• Both Raw Navel Oranges as well as Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Tangerines, (mandarin oranges), canned, light syrup pack:

• 7 ounces of Navel Oranges have 6.1 times more Calcium, 1.4 times more Magnesium, 2.3 times more Phosphorus and 2.1 times more Potassium than Tangerines, (mandarin oranges), canned, light syrup pack.
• While 7 oz of Tangerines, (mandarin oranges), canned, light syrup pack contain 2.8 times more Iron and 3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Tangerines, (mandarin oranges), canned, light syrup pack contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc
• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Calcium, Magnesium and Phosphorus
• Both Raw Navel Oranges as well as Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Manganese and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 3.1 times more Fiber than Tangerines, (mandarin oranges), canned, light syrup pack.
• While 7 oz of Tangerines, (mandarin oranges), canned, light syrup pack contain 1.3 times more Carbohydrate and 1.8 times more Sugars than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy
• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.