Comparing Nutrients in 100 grams Tangerines VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Tangerines	5%	5%	90%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Tangerines	Valencia Oranges	Recommended Dietary Allowance
Energy	1.83% 53kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.26% 0.044g	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	9.15% 12g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	NA	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	6.58% 2.5g	38g per day for Men 19-50 years
Protein	1.45% 0.81g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Tangerines	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	1.33% 12μg	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	1.7% 0.27mg	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	4.85% 0.063mg	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	9.75% 39μg	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	54% 48.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tangerines	Valencia Oranges	Recommended Dietary Allowance
Calcium	3.7% 37mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	4.1% 0.037mg	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	1.13% 0.09mg	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% 0.023mg	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	2.43% 17mg	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	NA	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	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.3% 85g	2.33% 86.3g	3700g per day for Men 19-50 years

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

• Raw Tangerines have 2.8 times more Vitamin A, 1.4 times more Vitamin B3 and 1.2 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Vitamin B1, 2.4 times more Vitamin B9 and 1.8 times more Vitamin C than Raw Tangerines.
• Both Raw Tangerines and Raw Valencia Oranges have similar amounts of Vitamin B2 and Vitamin B5 per 100 g.
• Both Raw Tangerines as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tangerines vs Valencia Oranges:

• Raw Tangerines have 1.7 times more Iron and 1.7 times more Manganese than Raw Valencia Oranges.
• Both Raw Tangerines and Raw Valencia Oranges have similar amounts of Calcium, Copper, Magnesium, Phosphorus, Potassium and Water per 100 g.
• Both Raw Tangerines as well as Raw Valencia Oranges have insufficient amounts of Zinc in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Valencia Oranges contain 1.4 times more Fiber and 1.3 times more Protein than Raw Tangerines.
• Both Raw Tangerines and Raw Valencia Oranges have similar amounts of Energy, Omega 3 and Carbohydrate per 100 g.
• Both Raw Tangerines as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.