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

Macros Ratio

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

Macro Nutrients

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines	Recommended Dietary Allowance
Energy	1.5% 43kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.9% 10.3g	10.3% 13.3g	130g per day for Men 19-50 years
Sugars	14% 10g	14.6% 10.6g	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	NA	3.3% 2.4g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 6.05g	g per day for Men 19-50 years
Fiber	0.26% 0.1g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.07% 0.6g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.67% 0.056mg	4.83% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.1% 0.34mg	2.35% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	4.32% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.77% 0.023mg	6% 0.078mg	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	3.5% 14μg	4% 16μg	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	32.3% 29mg	29.7% 26.7mg	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	0.93% 0.14mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Orange-grapefruit juice, canned or bottled, unsweetened	Tangerines	Recommended Dietary Allowance
Calcium	0.8% 8mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	4.67% 0.042mg	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	5.75% 0.46mg	1.88% 0.15mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	0.74% 0.017mg	1.7% 0.039mg	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% 14mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	4.65% 158mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	2.3% 85g	3700g per day for Men 19-50 years

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

• Raw Tangerines contain 5.7 times more Vitamin A, 1.5 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.4 times more Vitamin E than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Raw Tangerines have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C per 100 g.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Tangerines have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

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

• Orange-grapefruit juice, canned or bottled, unsweetened has 1.8 times more Copper and 3.1 times more Iron than Raw Tangerines.
• While Raw Tangerines contain 4.6 times more Calcium, 2.3 times more Manganese and 1.4 times more Phosphorus than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Raw Tangerines have similar amounts of Magnesium, Potassium and Water per 100 g.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Tangerines have insufficient amounts of Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Tangerines contain 3.6 times more Omega 3, 1.3 times more Carbohydrate, 18 times more Fiber and 1.4 times more Protein than Orange-grapefruit juice, canned or bottled, unsweetened.
• Both Orange-grapefruit juice, canned or bottled, unsweetened and Raw Tangerines have similar amounts of Energy and Sugars per 100 g.
• Both Orange-grapefruit juice, canned or bottled, unsweetened as well as Raw Tangerines have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.