Comparing Nutrients in 1 kilogram Valencia Oranges VS Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Mixed Vegetables	19%	7%	74%

Macro Nutrients

	Valencia Oranges	Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	17% 490kcal	25% 720kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	10% 1.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	104% 135g	130g per day for Men 19-50 years
Sugars	NA	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	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	65.8% 25g	105% 40g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	59.5% 33.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	282% 2540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	78.3% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	74% 0.96mg	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	98% 390μg	72.5% 290μg	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	539% 485mg	116% 104mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	40% 400mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	103% 0.93mg	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	11.3% 0.9mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	106% 2.44mg	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	24.3% 170mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	23.3% 863g	22% 821g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Frozen Mixed Vegetables per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Frozen Mixed Vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Frozen Mixed Vegetables:

• 1 kilogram of Valencia Oranges has 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 4.7 times more Vitamin C than Frozen Mixed Vegetables.
• While 1 kg of Frozen Mixed Vegetables, Unprepared contains 21.2 times more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Frozen Mixed Vegetables:

• 1 kilogram of Valencia Oranges has 1.6 times more Calcium than Frozen Mixed Vegetables.
• While 1 kg of Frozen Mixed Vegetables, Unprepared contains 2.5 times more Copper, 10.6 times more Iron, 2.4 times more Magnesium, 10.6 times more Manganese, 3.5 times more Phosphorus, more Sodium and 7.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Mixed Vegetables contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Mixed Vegetables, Unprepared contains 1.5 times more Energy, 3.9 times more Omega 3, 1.6 times more Fiber and 3.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Mixed Vegetables offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Valencia Oranges as well as Frozen Mixed Vegetables, Unprepared provide inadequate amounts of Omega 6 in one kilogram.