Comparing Nutrients in 1 pound Valencia Oranges VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Valencia Oranges	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	7.66% 222kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	NA	19.5% 14g	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	30% 11.3g	52.5% 20g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	108% 971μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	26% 0.34mg	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	44.2% 177μg	21.5% 86μg	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	244% 220mg	16% 14.5mg	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	NA	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	18% 181mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	42% 0.38mg	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	5.1% 0.41mg	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	74.7% 1.7mg	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	11% 77mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	NA	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10.6% 392g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Cooked Frozen Mixed Vegetables per 1 lb

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

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

• 1 pound of Valencia Oranges has 1.2 times more Vitamin B1, 1.7 times more Vitamin B5, 2.1 times more Vitamin B9 and 15.2 times more Vitamin C than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 17.8 times more Vitamin A, 3 times more Vitamin B2 and 3.1 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Valencia Oranges has 1.6 times more Calcium than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 2.2 times more Copper, 9.1 times more Iron, 2.2 times more Magnesium, 16.5 times more Manganese, 3 times more Phosphorus, more Sodium and 8.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Mixed Vegetables contain similar levels of Potassium and Water per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 1.3 times more Energy, 1.8 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Cooked Frozen Mixed Vegetables offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in one pound.