Comparing Nutrients in 100 calories Tangerines VS Orange-grapefruit juice, canned or bottled, unsweetened

Weight per 100 calories

• Tangerines: 189g
• Orange-grapefruit juice, canned or bottled, unsweetened: 233g

Tangerines have 1.2 times more energy per 100g than Orange-grapefruit juice, canned or bottled, unsweetened. It has low energy density when compared to other foods. Orange-grapefruit juice, canned or bottled, unsweetened having low energy density.

Which food has more nutrients per 100 calories - Tangerines or Orange-grapefruit juice, canned or bottled, unsweetened?

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Orange-grapefruit juice, canned or bottled, unsweetened	5%	2%	93%

Macro Nutrients

	Tangerines	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	2.12% 0.034g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.4% 25g	18.4% 24g	130g per day for Men 19-50 years
Sugars	27.5% 20g	32.7% 23.7g	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	6.25% 4.53g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	8.94% 3.4g	0.61% 0.23g	38g per day for Men 19-50 years
Protein	2.73% 1.53g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Vitamin A	7.13% 64μg	1.55% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.22% 0.068mg	5.37% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.15% 0.41mg	6.5% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.1% 0.053mg	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	7.55% 30μg	8.14% 32.6μg	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	56% 50.4mg	75% 67.7mg	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	2.5% 0.38mg	2.17% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.19% 0.23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Orange-grapefruit juice, canned or bottled, unsweetened	Recommended Dietary Allowance
Calcium	7% 70mg	1.86% 18.6mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	19.6% 0.18mg	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	3.54% 0.28mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.6mg	5.54% 23.3mg	420mg per day for Men 19-50 years
Manganese	3.2% 0.074mg	1.7% 0.04mg	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	5.4% 37.7mg	4.65% 32.6mg	700mg per day for Men 19-50 years
Potassium	9.2% 313mg	11% 367mg	3400mg per day for Men 19-50 years
Selenium	0.34% 0.19μg	0.42% 0.23μg	55μg per day for Men 19-50 years
Sodium	0.25% 3.77mg	0.47% 6.98mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	1.48% 0.16mg	11mg per day for Men 19-50 years
Water	4.34% 161g	5.57% 206g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tangerines vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Tangerines have 4.6 times more Vitamin A, 1.3 times more Vitamin B5 and 2.8 times more Vitamin B6 than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 1.3 times more Vitamin C than Raw Tangerines.
• Both Raw Tangerines and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E per 100 kcal.
• Both Raw Tangerines as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Tangerines vs Orange-grapefruit juice, canned or bottled, unsweetened:

• Raw Tangerines have 3.8 times more Calcium and 1.9 times more Manganese than Orange-grapefruit juice, canned or bottled, unsweetened.
• While Orange-grapefruit juice, canned or bottled, unsweetened contains 2.2 times more Copper, 3.8 times more Iron and 1.3 times more Water than Raw Tangerines.
• Both Raw Tangerines and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Magnesium, Phosphorus, Potassium and Zinc per 100 kcal.
• Both Raw Tangerines as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Selenium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Tangerines have 2.9 times more Omega 3 and 14.6 times more Fiber than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Raw Tangerines and Orange-grapefruit juice, canned or bottled, unsweetened have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Raw Tangerines as well as Orange-grapefruit juice, canned or bottled, unsweetened have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.