Comparing Nutrients in 7 ounces Tangerines VS Canned Tangerines packed in Juice

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Canned Tangerines packed in Juice	6%	1%	93%

Macro Nutrients

	Tangerines	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Energy	3.63% 105kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.061% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.019% 0.006g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	14.6% 19g	130g per day for Men 19-50 years
Sugars	29% 21g	24.3% 17.6g	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	6.57% 4.76g	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	% 4.23g	NA	g per day for Men 19-50 years
Sucrose	% 12g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	2.2% 1.23g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	9.5% 85.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	4.43% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	5.5% 0.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	4.96% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	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	7.94% 31.8μg	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	59% 53mg	75.4% 68mg	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	2.65% 0.4mg	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

	Tangerines	Canned Tangerines packed in Juice	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	7.28% 0.065mg	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	3.72% 0.3mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	3.36% 0.077mg	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	5.67% 39.7mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.57% 169g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tangerines vs Canned Tangerines packed in Juice:

• Raw Tangerines have 1.2 times more Vitamin B2, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 3.2 times more Vitamin B9 and 2 times more Vitamin E than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 1.3 times more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin C than Raw Tangerines.
• Both Raw Tangerines and Canned Tangerines packed in Juice have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Tangerines as well as Canned Tangerines packed in Juice have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Tangerines vs Canned Tangerines packed in Juice:

• Raw Tangerines have 3.4 times more Calcium, 1.3 times more Copper, 1.2 times more Manganese, 2 times more Phosphorus and 1.2 times more Potassium than Canned Tangerines packed in Juice.
• While Canned Tangerines packed in Juice contain 1.8 times more Iron and 7.3 times more Zinc than Raw Tangerines.
• Both Raw Tangerines and Canned Tangerines packed in Juice have similar amounts of Magnesium and Water per 7 oz.
• Both Raw Tangerines as well as Canned Tangerines packed in Juice have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Tangerines have 1.4 times more Energy, 18 times more Omega 3, 1.4 times more Carbohydrate, 2.6 times more Fiber and 1.3 times more Protein than Canned Tangerines packed in Juice.
• Both Raw Tangerines and Canned Tangerines packed in Juice have similar amounts of Sugars per 7 oz.
• Both Raw Tangerines as well as Canned Tangerines packed in Juice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.