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

Macros Ratio

	Protein	Fat	Carbs
Canned Tangerines packed in Juice	6%	1%	93%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Tangerines packed in Juice	Tomatoes	Recommended Dietary Allowance
Energy	1.28% 37kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.031% 0.03g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.009% 0.003g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.024% 0.004g	0.47% 0.08g	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	3% 3.9g	130g per day for Men 19-50 years
Sugars	12.2% 8.87g	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	1.1% 0.62g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Canned Tangerines packed in Juice	Tomatoes	Recommended Dietary Allowance
Vitamin A	4.78% 43μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.83% 0.082mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.23% 0.029mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.8% 0.45mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.5% 0.13mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.23% 0.042mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.56% 0.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.25% 5μg	3.75% 15μg	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	15.2% 13.7mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tangerines packed in Juice	Tomatoes	Recommended Dietary Allowance
Calcium	1.1% 11mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	3.67% 0.033mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.058% 2.3μg	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	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.032mg	4.96% 0.11mg	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	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	3.9% 133mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	2.4% 89.5g	2.55% 95g	3700g per day for Men 19-50 years

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

• Canned Tangerines packed in Juice have 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 2.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin B3, 1.9 times more Vitamin B6, 3 times more Vitamin B9, 5.4 times more Vitamin E and more Vitamin K than Canned Tangerines packed in Juice.
• Both Canned Tangerines packed in Juice and Raw Ripe Red Tomatoes have similar amounts of Vitamin A per 100 g.
• Both Canned Tangerines packed in Juice as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Canned Tangerines packed in Juice vs Tomatoes:

• Canned Tangerines packed in Juice have 3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Copper, 3.6 times more Manganese, 2.4 times more Phosphorus and 1.8 times more Potassium than Canned Tangerines packed in Juice.
• Both Canned Tangerines packed in Juice and Raw Ripe Red Tomatoes have similar amounts of Calcium, Iron, Magnesium and Water per 100 g.
• Both Canned Tangerines packed in Juice as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Canned Tangerines packed in Juice have 2.1 times more Energy, 2.5 times more Carbohydrate and 3.4 times more Sugars than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Fiber and 1.4 times more Protein than Canned Tangerines packed in Juice.
• Both Canned Tangerines packed in Juice as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.