Mandarins, raw
Checked by us One serving: 140 g · 74 kcal
Lots of vitamin C.
Nothing to watch.
Good for
How we counted this
What one serving (140 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
37.4 mg in one serving: 42% of the 90 mg a day men need, 50% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
21 more nutrients below “a lot”
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.11 mg in one serving: 8% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
232 mg in one serving: 7% of the 3,400 mg a day men need, 9% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.08 mg in one serving: 7% of the 1.2 mg a day men need, 7% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
2.52 g in one serving: 7% of the 38 g a day men need, 10% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
22.4 µg in one serving: 6% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
47.6 µg in one serving: 5% of the 900 µg a day men need, 7% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
51.8 mg in one serving: 5% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
16.8 mg in one serving: 4% of the 400 mg a day men need, 5% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.05 mg in one serving: 4% of the 1.3 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.57 mg in one serving: 4% of the 16 mg a day men need, 4% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
14.3 mg in one serving: 3% of the 550 mg a day men need, 3% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
1.13 g in one serving: 2% of the 56 g a day men need, 2% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.28 mg in one serving: 2% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
25.2 mg in one serving: 2% of the 1,600 mg a day men need, 2% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0.21 mg in one serving: 3% of the 8 mg a day men need, 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.1 mg in one serving: 1% of the 11 mg a day men need, 1% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Selenium
Your thyroid uses it to make its hormones.
Learn more
0.14 µg in one serving: under 1% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0 µg in one serving: under 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
Watch out
How we counted this
Checked for nickel, cadmium, aluminum and lead: fine at normal amounts.
Nickel
Nothing to watchYou’d need about 93 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 7.03 µg
How we got this
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 18,000 g a day would reach the limit.
Why this rating: Eating it daily comes to 140 g a day, which stays within the 13,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 18,118 g a day would reach it; a serving carries 7.03 µg, 0.8% of the daily limit. The Health Canada composite covers oranges and grapefruit. Allergic contact dermatitis in nickel-sensitised people is a separate EFSA endpoint and was not scored. Background intake is not shown.
EFSA CONTAM Panel (2020). Update of the risk assessment of nickel in food and drinking water. EFSA Journal 18(11):6268 (PMC7643711) · doi.org · grade B
Cadmium
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.05 µg
How we got this
A serving a day adds 0.3% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 71% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 520,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 980 g a week, which stays within the 150,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 0.27% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
Aluminum
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to reach the limit.
Learn more
One serving carries 5.58 µg
How we got this
1,800,000 g a week reaches the limit
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's tolerable weekly intake (TWI) for aluminium is 1 mg/kg body weight/week, 70,000 µg a week for 70 kg. Eaten alone, about 1,756,147 g a week would reach it; a serving carries 5.58 µg, and one daily serving is 0.06% of the daily share of the weekly limit. The Health Canada composite covers oranges and grapefruit. Background intake is not shown.
EFSA FAF Panel, Re-evaluation of aluminium sulphates (E 520-523), sodium aluminium phosphate (E 541), potassium aluminium silicate (E 555) and others as food additives, EFSA J 2018;16(7):5372 (PMC7009639) · doi.org · grade B
Lead
Nothing to watchYou’d need more than 100 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.7% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.24 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe level is set for lead; EFSA's 2010 reference point is a benchmark dose lower limit (BMDL01). Judged by what a serving adds to the average adult's intake: a serving carries 0.239 µg, about 0.7% on top of 35 µg a day, far from doubling it. The Health Canada composite covers oranges and grapefruit.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade B
Worth knowing
No limit applies, so none is rated.
Sugar
15 g of sugar in a 140 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also measured in it
Figures from the dataset. None has a limit to be rated against, so none is a verdict.
Tyramine: 0–5.8 mg per kg fresh weight, so about 0–0.81 mg in a 140 g serving. (mean 0.94 (standard deviation 1.31), range nd-5.76 mg/kg) · Sanchezperez 2018 · grade B
For scale, EFSA found no reported ill effects at 6 mg of tyramine in a meal for people on the older MAO-inhibitor antidepressants, 50 mg for those on the newer ones and 600 mg for healthy people not taking them, based on limited data. EFSA 2011
Also checked (nothing to act on) · 3
Noted for context, or not measured in this food yet.
Shown as context, not rated: Health Canada says most other citrus fruits, including tangerines, are not thought to have the grapefruit effect. Total furocoumarins in Melough's canned mandarin (9.7 ng/g) are about 2,000 times lower than in grapefruit (21,858 ng/g). The table has no fresh mandarin.
Context only. Histamine not detected in 21 mandarins, so the 50 mg per meal limit does not bind. Tyramine mean 0.94 mg/kg (max 5.76).
Context only, never scored. Imazalil 17 of 26 positive (mean of positives 0.998-2.29, max 2.71); thiabendazole 13 of 19; dithiocarbamate 4 of 6 positive, 2 violations (n 6). Small samples. Most residue is on the peel, which is not eaten; for oranges, juicing removed 63-100% of residues, and peeling is not measured here. No acceptable daily intake (ADI) arithmetic done.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 140 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
More vitamin C
Kiwi, raw105 mg in 140 g (this food: 37.4 mg)
Strawberries, raw83.5 mg in 140 g (this food: 37.4 mg)
Amounts as listed, not adjusted for how much gets in.
More nutrients per serving, counted together
The other fruits or snacks we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
- Kiwi, raw
- More vitamin C (105 mg vs 37.4 mg)
- More vitamin K1 (56.4 µg vs 0 µg)
- More vitamin E (1.82 mg vs 0.28 mg)
Mango, rawMore vitamin C (51 mg vs 37.4 mg)
Pineapple, rawMore vitamin C (82.1 mg vs 37.4 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Raspberries, rawMore fibre (9.1 g vs 2.52 g)- Strawberries, raw
- 46 kcal in 140 g (this food: 74)
- More vitamin C (83.5 mg vs 37.4 mg)
- Kiwi, raw
- More vitamin C (105 mg vs 37.4 mg)
- More vitamin K1 (56.4 µg vs 0 µg)
- More vitamin E (1.82 mg vs 0.28 mg)
Building muscle: more protein and more calories, per 100 g.
Raisins3.3 g protein · 299 kcal per 100 g
Avocado, raw1.8 g protein · 206 kcal per 100 g
Medjool dates1.8 g protein · 277 kcal per 100 g
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Mandarin (tangerine, clementine), raw, peeled
How the serving was set: 140 g (Health Canada TRA J.1, fruit, fresh, frozen or canned; about 2 to 3 mandarins)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.018 g | 0.03 g | 0.03 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Calcium | 37 mg | 51.8 mg | 69.81 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| 37 mg | 51.8 mg | 69.81 mg | copy of USDA · not used | Canadian Nutrient File 2026 #1623 | C | |
| Carbohydrate | 13.34 g | 18.68 g | 25.17 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Choline | 10.2 mg | 14.28 mg | 19.25 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Energy | 53 kcal | 74.2 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Fat | 0.31 g | 0.43 g | 0.58 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Fatty acids, total saturated | 0.039 g | 0.05 g | 0.07 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Fibre | 1.8 g | 2.52 g | 3.4 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Folate | 16 µg | 22.4 µg | 30.19 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Iron | 0.15 mg | 0.21 mg | 0.28 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Magnesium | 12 mg | 16.8 mg | 22.64 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Niacin (B3, niacin equivalents) | 0.409 mg | 0.57 mg | 0.77 mg | listed used | Canadian Nutrient File 2026 #1623 | C |
| Phosphorus | 20 mg | 28 mg | 37.74 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Potassium | 166 mg | 232.4 mg | 313.21 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Protein | 0.81 g | 1.13 g | 1.53 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Riboflavin (B2) | 0.036 mg | 0.05 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Selenium | 0.1 µg | 0.14 µg | 0.19 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Sodium | 2 mg | 2.8 mg | 3.77 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Sugars | 10.58 g | 14.81 g | 19.96 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Thiamin (B1) | 0.058 mg | 0.08 mg | 0.11 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Vitamin A | 34 µg | 47.6 µg | 64.15 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Vitamin B12 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Vitamin B6 | 0.078 mg | 0.11 mg | 0.15 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Vitamin C | 26.7 mg | 37.38 mg | 50.38 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Vitamin E | 0.2 mg | 0.28 mg | 0.38 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Vitamin K1 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Water | 85.17 g | 119.24 g | 160.7 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Zinc | 0.07 mg | 0.1 mg | 0.13 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 155 µg | 217 µg | 292.45 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Copper | 0.042 mg | 0.06 mg | 0.08 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Ash | 0.38 g | 0.53 g | 0.72 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Starch | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Sucrose | 6.05 g | 8.47 g | 11.42 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Glucose | 2.13 g | 2.98 g | 4.02 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Fructose | 2.4 g | 3.36 g | 4.53 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Maltose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Energy | 223 kj | 312.2 kj | 420.75 kj | listed used | US food database (USDA SR Legacy) #169105 | C |
| Galactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Vitamin A, IU | 681 iu | 953.4 iu | 1,284.91 iu | listed used | US food database (USDA SR Legacy) #169105 | C |
| Carotene, alpha | 101 µg | 141.4 µg | 190.57 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #169105 | C |
| Cryptoxanthin, beta | 407 µg | 569.8 µg | 767.92 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Tocopherol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Tocopherol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Tocopherol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Tocotrienol, alpha | 0.05 mg | 0.07 mg | 0.09 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Folate, food | 16 µg | 22.4 µg | 30.19 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Folate, DFE | 16 µg | 22.4 µg | 30.19 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Betaine | 0.1 mg | 0.14 mg | 0.19 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Tryptophan | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Threonine | 0.016 g | 0.02 g | 0.03 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Isoleucine | 0.017 g | 0.02 g | 0.03 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Leucine | 0.028 g | 0.04 g | 0.05 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Lysine | 0.032 g | 0.04 g | 0.06 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Methionine | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Cystine | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Phenylalanine | 0.018 g | 0.03 g | 0.03 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Tyrosine | 0.015 g | 0.02 g | 0.03 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Valine | 0.021 g | 0.03 g | 0.04 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Arginine | 0.068 g | 0.1 g | 0.13 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Histidine | 0.011 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Alanine | 0.028 g | 0.04 g | 0.05 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Aspartic acid | 0.129 g | 0.18 g | 0.24 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Glutamic acid | 0.061 g | 0.09 g | 0.12 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Glycine | 0.019 g | 0.03 g | 0.04 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Proline | 0.074 g | 0.1 g | 0.14 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Serine | 0.033 g | 0.05 g | 0.06 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| SFA 14:0 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| SFA 16:0 | 0.035 g | 0.05 g | 0.07 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| SFA 18:0 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| MUFA 18:1 | 0.053 g | 0.07 g | 0.1 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| PUFA 18:2 | 0.048 g | 0.07 g | 0.09 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| PUFA 18:3 | 0.018 g | 0.03 g | 0.03 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| MUFA 16:1 | 0.007 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Fatty acids, total monounsaturated | 0.06 g | 0.08 g | 0.11 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Fatty acids, total polyunsaturated | 0.065 g | 0.09 g | 0.12 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #169105 | C |
| Lutein + zeaxanthin | 138 µg | 193.2 µg | 260.38 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Manganese | 0.039 mg | 0.05 mg | 0.07 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Niacin (B3, preformed) | 0.376 mg | 0.53 mg | 0.71 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Pantothenic acid (B5) | 0.216 mg | 0.3 mg | 0.41 mg | listed used | US food database (USDA SR Legacy) #169105 | C |
| Retinol | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #169105 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Aluminum · Nothing to watch: under the limit · No cap: EFSA's tolerable weekly intake (TWI) for aluminium is 1 mg/kg body weight/week, 70,000 µg a week for 70 kg. Eaten alone, about 1,756,147 g a week would reach it; a serving carries 5.58 µg, and one daily serving is 0.06% of the daily share of the weekly limit. The Health Canada composite covers oranges and grapefruit. Background intake is not shown. · EFSA 2018 · B
- Cadmium · Nothing to watch: under the limit · A daily serving adds 0.27% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · B
- Grapefruit-type drug interactions · Context · Shown as context, not rated: Health Canada says most other citrus fruits, including tangerines, are not thought to have the grapefruit effect. Total furocoumarins in Melough's canned mandarin (9.7 ng/g) are about 2,000 times lower than in grapefruit (21,858 ng/g). The table has no fresh mandarin. · Health Canada 2017 · B
- Histamine · Context · Context only. Histamine not detected in 21 mandarins, so the 50 mg per meal limit does not bind. Tyramine mean 0.94 mg/kg (max 5.76). · Sanchezperez 2018 · B
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe level is set for lead; EFSA's 2010 reference point is a benchmark dose lower limit (BMDL01). Judged by what a serving adds to the average adult's intake: a serving carries 0.239 µg, about 0.7% on top of 35 µg a day, far from doubling it. The Health Canada composite covers oranges and grapefruit. · Health Canada Total Diet Study, trace elements · B
- Nickel · Nothing to watch: under the limit · No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 18,118 g a day would reach it; a serving carries 7.03 µg, 0.8% of the daily limit. The Health Canada composite covers oranges and grapefruit. Allergic contact dermatitis in nickel-sensitised people is a separate EFSA endpoint and was not scored. Background intake is not shown. · EFSA 2020 · B
- Pesticide residues · Context · Context only, never scored. Imazalil 17 of 26 positive (mean of positives 0.998-2.29, max 2.71); thiabendazole 13 of 19; dithiocarbamate 4 of 6 positive, 2 violations (n 6). Small samples. Most residue is on the peel, which is not eaten; for oranges, juicing removed 63-100% of residues, and peeling is not measured here. No acceptable daily intake (ADI) arithmetic done. · CFIA chemical residue monitoring (2016–2023) · A
Oxalate, phytate and gut-tolerance measurements
- fodmap excess fructose: derived: fructose 1.938 minus glucose 1.523 = 0.415 g/100 g; 0.58 g in a 140 g serving; Varney 2017 line 0.40 g per serve, so just above it g/100 g · fresh weight · raw · grade B · US food database (USDA Foundation Foods)
- fodmap excess fructose: derived: fructose 2.4 minus glucose 2.13 = 0.27 g/100 g; 0.38 g in a 140 g serving; Varney 2017 line 0.40 g per serve, so just under it g/100 g · fresh weight · raw · grade B · US food database (USDA SR Legacy)
- tyramine: mean 0.94 (standard deviation 1.31), range nd-5.76 mg/kg mg/kg · fresh weight · as sampled · grade B · Sanchezperez 2018
Sources
- CFIA, National Chemical Residue Monitoring Program, Annex B1 (domestic) and B2 (import) results summaries 2016-17 to 2022-23 (open.canada.ca); rows Watermelon, Melon - Cantaloupe, Cucumber, Zucchini
cfia-ncrmp-annexes-2016-2023· secondary source · Government of Canada terms (Crown copyright) - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - EFSA FAF Panel, Re-evaluation of aluminium sulphates (E 520-523), sodium aluminium phosphate (E 541), potassium aluminium silicate (E 555) and others as food additives, EFSA J 2018;16(7):5372 (PMC7009639) · doi:10.2903/j.efsa.2018.5372 · doi.org
efsa-2018-aluminium-sulphates· full text read · CC BY (EFSA) - EFSA CONTAM Panel (2020). Update of the risk assessment of nickel in food and drinking water. EFSA Journal 18(11):6268 (PMC7643711) · doi:10.2903/j.efsa.2020.6268 · doi.org
efsa-2020-nickel· full text read · CC BY (EFSA Journal) - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, The Effects of Grapefruit and its Juice on Certain Drugs (page details 2017-05-04)
hc-grapefruit-drugs-2017· page · Government of Canada terms - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - Sánchez-Pérez S et al. 2018, Foods 7:205, Table 1 (histamine in plant foods; PMC6306728)
sanchezperez2018· full text read · CC BY 4.0
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.