Comparing Nutrients in 14 ounces Florida Oranges VS Canned Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Florida Oranges	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	6.3% 183kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	2.03% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	28.3% 36.8g	130g per day for Men 19-50 years
Sugars	50% 36.3g	13% 9.57g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	257% 2314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	24% 0.31mg	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	17% 67.5μg	24% 95μg	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	198% 179mg	22% 20mg	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	4.76% 0.71mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	60% 72.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	17% 171mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.67% 147μg	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	4.47% 0.36mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	98% 2.25mg	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	6.8% 47.6mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.35% 346g	9.33% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Mixed Vegetables per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Canned Mixed Vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Canned Mixed Vegetables:

• 14 ounces of Florida Oranges have 2.2 times more Vitamin B1, 1.7 times more Vitamin B5 and 9 times more Vitamin C than Canned Mixed Vegetables.
• While 14 oz of Canned Mixed Vegetables, Solids contain 53 times more Vitamin A, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Canned Mixed Vegetables provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Florida Oranges as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Canned Mixed Vegetables:

• 14 ounces of Florida Oranges have 1.6 times more Calcium than Canned Mixed Vegetables.
• While 14 oz of Canned Mixed Vegetables, Solids contain 1.9 times more Copper, 11.7 times more Iron, 1.6 times more Magnesium, 23.7 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, more Sodium and 5.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Mixed Vegetables contain similar levels of Water per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Canned Mixed Vegetables, Solids lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 1.2 times more Carbohydrate and 3.8 times more Sugars than Canned Mixed Vegetables.
• While 14 oz of Canned Mixed Vegetables, Solids contain 2.9 times more Omega 3, 1.3 times more Fiber and 3.7 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Canned Mixed Vegetables, Solids provide inadequate amounts of Energy and Omega 6 in 14 ounces.