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

Macros Ratio

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

Macro Nutrients

	Tangerines, (mandarin oranges), canned, light syrup pack	Tangerines	Recommended Dietary Allowance
Energy	4.17% 121kcal	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	0.074% 0.024g	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	0.18% 0.03g	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	24.7% 32g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	42.4% 30.7g	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	3.66% 1.4g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	1.6% 0.89g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Tangerines, (mandarin oranges), canned, light syrup pack	Tangerines	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.96% 0.25mg	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.4% 0.083mg	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	2.5% 9.92μg	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	43.7% 39.3mg	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	1.32% 0.2mg	2.65% 0.4mg	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, light syrup pack	Tangerines	Recommended Dietary Allowance
Calcium	1.4% 14mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	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	9.18% 0.73mg	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	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	2.83% 20mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	4.55% 155mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	4.45% 165g	4.57% 169g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack have 1.2 times more Vitamin A and 1.2 times more Vitamin B2 than Tangerines.
• While 7 oz of Raw Tangerines contain 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.3 times more Vitamin C than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Tangerines provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack have insufficient amounts of Vitamin B9
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Tangerines have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack have 2.5 times more Iron and 3.4 times more Zinc than Tangerines.
• While 7 oz of Raw Tangerines contain 5.3 times more Calcium, 1.5 times more Magnesium, 2 times more Phosphorus and 2.1 times more Potassium than Tangerines, (mandarin oranges), canned, light syrup pack.
• Both Tangerines, (mandarin oranges), canned, light syrup pack and Tangerines contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack lack sufficient amounts of Calcium, Magnesium and Phosphorus
• 7 ounces of Tangerines lack sufficient amounts of Iron and Zinc
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Tangerines lack sufficient amounts of Manganese and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack have 1.2 times more Carbohydrate and 1.5 times more Sugars than Tangerines.
• While 7 oz of Raw Tangerines contain 2.6 times more Fiber than Tangerines, (mandarin oranges), canned, light syrup pack.
• 7 ounces of Tangerines, (mandarin oranges), canned, light syrup pack provide inadequate amounts of Fiber
• 7 ounces of Tangerines provide inadequate amounts of Energy
• Both Tangerines, (mandarin oranges), canned, light syrup pack as well as Raw Tangerines provide inadequate amounts of Omega 3, Omega 6 and Protein in seven ounces.