Comparing Nutrients in 7 ounces Tangerines VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Tangerines	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	3.63% 105kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.62g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.26% 0.044g	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	5.4% 7g	130g per day for Men 19-50 years
Sugars	29% 21g	7.06% 5.1g	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	3.64% 2.64g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 12g	% 0g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	7.5% 67.5μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.6% 0.12mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.5% 0.071mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.66% 0.75mg	8.35% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.57% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	10.7% 0.14mg	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	9.92% 39.7μg	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	155% 139mg	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	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.7μg	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	9.67% 0.77mg	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	5.87% 0.13mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.57% 169g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines VS Tomato Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Tangerines versus 7 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tangerines vs Tomato Juice with Salt:

• 7 ounces of Tangerines have 1.5 times more Vitamin A than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 1.7 times more Vitamin B1, 2.2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin C and 1.6 times more Vitamin E than Raw Tangerines.
• Both Tangerines and Tomato Juice with Salt provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Tangerines have insufficient amounts of Vitamin E
• Both Raw Tangerines as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Tangerines vs Tomato Juice with Salt:

• 7 ounces of Tangerines have 3.7 times more Calcium than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 2.6 times more Iron, 1.7 times more Manganese, 1.3 times more Potassium and 126.5 times more Sodium than Raw Tangerines.
• Both Tangerines and Tomato Juice with Salt contain similar levels of Copper, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Tangerines lack sufficient amounts of Iron and Manganese
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium
• Both Raw Tangerines as well as Canned Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tangerines have 3.8 times more Carbohydrate, 4.1 times more Sugars, 1.8 times more Fructose and 4.5 times more Fiber than Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber
• Both Raw Tangerines as well as Canned Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.