Comparing Nutrients in 1 kilogram Canned Mixed Vegetables VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Mixed Vegetables	Navel Oranges	Recommended Dietary Allowance
Energy	17% 490kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.2% 93g	96% 125g	130g per day for Men 19-50 years
Sugars	33.2% 24g	117% 85g	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	31% 22.5g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 42.8g	g per day for Men 19-50 years
Fiber	79% 30g	58% 22g	38g per day for Men 19-50 years
Protein	46.3% 26g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Navel Oranges	Recommended Dietary Allowance
Vitamin A	648% 5830μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	60.8% 0.79mg	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	60% 240μg	85% 340μg	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	55.6% 50mg	657% 591mg	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	19.3% 2.9mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	152% 182μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Navel Oranges	Recommended Dietary Allowance
Calcium	27% 270mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	9.25% 370μg	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	131% 10.5mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	247% 5.68mg	12.6% 0.29mg	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	60% 420mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	143% 2140mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	23.5% 870g	23.2% 860g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables VS Navel Oranges per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Mixed Vegetables vs Navel Oranges:

• 1 kilogram of Canned Mixed Vegetables has 48.6 times more Vitamin A, 1.4 times more Vitamin B3 and more Vitamin K than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.5 times more Vitamin B1, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 11.8 times more Vitamin C than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Navel Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Mixed Vegetables, Solids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Mixed Vegetables vs Navel Oranges:

• 1 kilogram of Canned Mixed Vegetables has 1.9 times more Copper, 8.1 times more Iron, 1.5 times more Magnesium, 19.6 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 214 times more Sodium and 5.1 times more Zinc than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.6 times more Calcium than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Navel Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Canned Mixed Vegetables, Solids as well as Raw Navel Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Mixed Vegetables has 3.6 times more Omega 3, 1.4 times more Fiber and 2.8 times more Protein than Navel Oranges.
• While 1 kg of Raw Navel Oranges contains 1.4 times more Carbohydrate and 3.5 times more Sugars than Canned Mixed Vegetables, Solids.
• 1 kilogram of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Canned Mixed Vegetables, Solids as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in one kilogram.