Comparing Nutrients in 100 grams Navel Oranges VS Tangerines

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Tangerines	5%	5%	90%

Macro Nutrients

	Navel Oranges	Tangerines	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	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	9.65% 12.5g	10.3% 13.3g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	3.1% 2.25g	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	% 1.97g	% 2.13g	g per day for Men 19-50 years
Sucrose	% 4.3g	% 6.05g	g per day for Men 19-50 years
Fiber	5.8% 2.2g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Tangerines	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	4.83% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2.35% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	4.32% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	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	8.5% 34μg	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	65.7% 59mg	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	1% 0.15mg	1.33% 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

	Navel Oranges	Tangerines	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	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	1.63% 0.13mg	1.88% 0.15mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	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	3.3% 23mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Tangerines per 100 g

Compare the macro and micronutrient content in 100 g of Navel Oranges versus 100 g of Tangerines to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Navel Oranges vs Tangerines:

• 100 grams of Navel Oranges have 1.4 times more Vitamin B2, 1.2 times more Vitamin B5, 2.1 times more Vitamin B9 and 2.2 times more Vitamin C than Tangerines.
• While 100 g of Raw Tangerines contain 2.8 times more Vitamin A than Raw Navel Oranges.
• Both Navel Oranges and Tangerines provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 grams.
• 100 grams of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Raw Tangerines have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Navel Oranges vs Tangerines:

• Both Raw Navel Oranges and Raw Tangerines have similar amounts of minerals per 100 g
• Both Navel Oranges and Tangerines contain similar levels of Calcium, Copper, Magnesium, Phosphorus, Potassium and Water per 100 grams.
• Both Raw Navel Oranges as well as Raw Tangerines lack sufficient amounts of Iron, Manganese, Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Navel Oranges have 1.2 times more Fiber than Tangerines.
• Both Navel Oranges and Tangerines offer comparable quantities of Carbohydrate, Sugars and Fructose per 100 grams.
• Both Raw Navel Oranges as well as Raw Tangerines provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.