Comparing Nutrients in 7 ounces Tangerines, (mandarin oranges), canned, juice pack, drained VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Tangerines, (mandarin oranges), canned, juice pack, drained	7%	1%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Tangerines, (mandarin oranges), canned, juice pack, drained	Roasted Almonds	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.079g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.025% 0.008g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.058% 0.01g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	32% 41.7g	130g per day for Men 19-50 years
Sugars	22.6% 16.4g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	57% 21.6g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, juice pack, drained	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.56% 0.085mg	20.8% 0.27mg	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	2.5% 9.92μg	27.3% 109μg	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	74.7% 67.3mg	0% 0mg	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	316% 47.4mg	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, juice pack, drained	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	9.04% 0.081mg	242% 2.2mg	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	6.7% 0.54mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	NA	193% 4.43mg	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	3.1% 22mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	9.56% 1.05mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines, (mandarin oranges), canned, juice pack, drained VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Tangerines, (mandarin oranges), canned, juice pack, drained versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained vs Roasted Almonds:

• 7 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained have more Vitamin A and more Vitamin C than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 38.6 times more Vitamin B2, 8.2 times more Vitamin B3, 3.2 times more Vitamin B6, 11 times more Vitamin B9 and 159.3 times more Vitamin E than Tangerines, (mandarin oranges), canned, juice pack, drained.
• Both Tangerines, (mandarin oranges), canned, juice pack, drained and Roasted Almonds provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained have insufficient amounts of Vitamin B9 and Vitamin E
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A and Vitamin C
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Tangerines, (mandarin oranges), canned, juice pack, drained vs Roasted Almonds:

• 7 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained have 37.1 times more Water than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 22.3 times more Calcium, 26.8 times more Copper, 13.8 times more Iron, 25.4 times more Magnesium, 42.8 times more Phosphorus, 5.2 times more Potassium, 5 times more Selenium and 6.2 times more Zinc than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 7 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained lack sufficient amounts of Calcium, Phosphorus and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained have 1.7 times more Sugars than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 15.7 times more Energy, 1313.5 times more Fat, 1023 times more Saturated Fat, 2589 times more Omega 6, 2.2 times more Carbohydrate, 9.1 times more Fiber and 27.9 times more Protein than Tangerines, (mandarin oranges), canned, juice pack, drained.
• 7 ounces of Tangerines, (mandarin oranges), canned, juice pack, drained provide inadequate amounts of Energy, Omega 6 and Protein
• Both Tangerines, (mandarin oranges), canned, juice pack, drained as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.