Comparing Nutrients in 100 grams Tangerines VS Oranges

Macros Ratio

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

Macro Nutrients

	Tangerines	Oranges	Recommended Dietary Allowance
Energy	1.83% 53kcal	1.62% 47kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.11% 0.018g	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	9.04% 11.8g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	13% 9.35g	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	6.3% 2.4g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	1.68% 0.94g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Oranges	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.83% 0.058mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.77% 0.036mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.35% 0.38mg	1.76% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.32% 0.22mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6% 0.078mg	4.6% 0.06mg	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	7.5% 30μg	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	59% 53.2mg	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	1.2% 0.18mg	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

	Tangerines	Oranges	Recommended Dietary Allowance
Calcium	3.7% 37mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	5% 0.045mg	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	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	1.7% 0.039mg	1.1% 0.025mg	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	2% 14mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	5.32% 181mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	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	2.3% 85g	2.34% 86.8g	3700g per day for Men 19-50 years

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

• Raw Tangerines have 3.1 times more Vitamin A, 1.3 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain 1.5 times more Vitamin B1, 1.9 times more Vitamin B9 and 2 times more Vitamin C than Raw Tangerines.
• Both Raw Tangerines and Raw Oranges have similar amounts of Vitamin B2, Vitamin B5 and Vitamin E per 100 g.
• Both Raw Tangerines as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Tangerines vs Oranges:

• Raw Tangerines have 1.5 times more Iron, 1.6 times more Manganese and 1.4 times more Phosphorus than Raw Oranges.
• Both Raw Tangerines and Raw Oranges have similar amounts of Calcium, Copper, Magnesium, Potassium and Water per 100 g.
• Both Raw Tangerines as well as Raw Oranges have insufficient amounts of Selenium and Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Tangerines have 2.6 times more Omega 3 than Raw Oranges.
• While Raw Oranges contain 1.3 times more Fiber than Raw Tangerines.
• Both Raw Tangerines and Raw Oranges have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 g.
• Both Raw Tangerines as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.