Comparing Nutrients in 100 grams Tangerines VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Tangerines	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	1.83% 53kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.46% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.3g	4.26% 5.54g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	3.42% 2.48g	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	3.3% 2.4g	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	% 2.13g	NA	g per day for Men 19-50 years
Sucrose	% 6.05g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	1.14% 0.64g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	62% 558μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.83% 0.058mg	1.5% 0.018mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.77% 0.036mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.35% 0.38mg	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.32% 0.22mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	8.6% 0.11mg	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	4% 16μg	2.25% 9μg	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	29.7% 26.7mg	3% 2.7mg	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	1.33% 0.2mg	4.93% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	11.6% 0.1mg	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	1.88% 0.15mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	1.7% 0.039mg	19.6% 0.45mg	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	2.86% 20mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	16% 242mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.07mg	2.36% 0.26mg	11mg per day for Men 19-50 years
Water	2.3% 85g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Tangerines VS Canned Carrots with Salt per 100 g

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

Lets compare vitamin content per 100 grams of Tangerines vs Canned Carrots with Salt:

• 100 grams of Tangerines have 3.2 times more Vitamin B1, 1.6 times more Vitamin B5, 1.8 times more Vitamin B9 and 9.9 times more Vitamin C than Canned Carrots with Salt.
• While 100 g of Drained Canned Carrots with Salt contain 16.4 times more Vitamin A, 1.5 times more Vitamin B3, 1.4 times more Vitamin B6, 3.7 times more Vitamin E and more Vitamin K than Raw Tangerines.
• Both Tangerines and Canned Carrots with Salt provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Tangerines have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Raw Tangerines as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tangerines vs Canned Carrots with Salt:

• 100 grams of Tangerines have 1.5 times more Calcium and 1.5 times more Magnesium than Canned Carrots with Salt.
• While 100 g of Drained Canned Carrots with Salt contain 2.5 times more Copper, 4.3 times more Iron, 11.5 times more Manganese, 121 times more Sodium and 3.7 times more Zinc than Raw Tangerines.
• Both Tangerines and Canned Carrots with Salt contain similar levels of Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Tangerines lack sufficient amounts of Iron, Manganese and Zinc
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Raw Tangerines as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tangerines have 2.4 times more Carbohydrate and 4.3 times more Sugars than Canned Carrots with Salt.
• Both Tangerines and Canned Carrots with Salt offer comparable quantities of Fiber per 100 grams.
• Both Raw Tangerines as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in 100 grams.