Comparing Nutrients in 100 grams Canned Tangerines packed in Juice VS Tangerines

Macros Ratio

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

Macro Nutrients

	Canned Tangerines packed in Juice	Tangerines	Recommended Dietary Allowance
Energy	1.28% 37kcal	1.83% 53kcal	2900kcal per day for Men 19-50 years
Fat	0.031% 0.03g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.009% 0.003g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.024% 0.004g	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	7.36% 9.57g	10.3% 13.3g	130g per day for Men 19-50 years
Sugars	12.2% 8.87g	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	1.84% 0.7g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Canned Tangerines packed in Juice	Tangerines	Recommended Dietary Allowance
Vitamin A	4.78% 43μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	4.83% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.23% 0.029mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	2.35% 0.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	4.32% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	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	1.25% 5μg	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	38% 34.2mg	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	0.67% 0.1mg	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

	Canned Tangerines packed in Juice	Tangerines	Recommended Dietary Allowance
Calcium	1.1% 11mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	3.67% 0.033mg	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	3.38% 0.27mg	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	1.4% 0.032mg	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	1.43% 10mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	4.9% 166mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	0.64% 0.07mg	11mg per day for Men 19-50 years
Water	2.4% 89.5g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tangerines packed in Juice VS Tangerines per 100 g

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

Lets compare vitamin content per 100 grams of Canned Tangerines packed in Juice vs Tangerines:

• 100 grams of Canned Tangerines packed in Juice have 1.3 times more Vitamin A, 1.4 times more Vitamin B1 and 1.3 times more Vitamin C than Tangerines.
• While 100 g of Raw Tangerines contain 1.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 3.2 times more Vitamin B9 than Canned Tangerines packed in Juice.
• Both Canned Tangerines packed in Juice and Tangerines provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Canned Tangerines packed in Juice have insufficient amounts of Vitamin B9
• Both Canned Tangerines packed in Juice 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 Canned Tangerines packed in Juice vs Tangerines:

• 100 grams of Canned Tangerines packed in Juice have 1.8 times more Iron and 7.3 times more Zinc than Tangerines.
• While 100 g of Raw Tangerines contain 3.4 times more Calcium, 1.3 times more Copper and 2 times more Phosphorus than Canned Tangerines packed in Juice.
• Both Canned Tangerines packed in Juice and Tangerines contain similar levels of Magnesium, Potassium and Water per 100 grams.
• 100 grams of Canned Tangerines packed in Juice lack sufficient amounts of Calcium and Phosphorus
• 100 grams of Tangerines lack sufficient amounts of Iron and Zinc
• Both Canned Tangerines packed in Juice as well as Raw Tangerines lack sufficient amounts of Manganese and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Tangerines contain 1.4 times more Carbohydrate and 2.6 times more Fiber than Canned Tangerines packed in Juice.
• Both Canned Tangerines packed in Juice and Tangerines offer comparable quantities of Sugars per 100 grams.
• 100 grams of Canned Tangerines packed in Juice provide inadequate amounts of Fiber
• Both Canned Tangerines packed in Juice as well as Raw Tangerines provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.