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

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Florida Oranges	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	7.2% 209kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	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	40.3% 52.3g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	57% 41.5g	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	28.6% 11g	52.5% 20g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	108% 971μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	5.44% 0.82mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	19.5% 195mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	4.73% 0.11mg	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	7.78% 54.4mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	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	3.3% 0.36mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.2% 378g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Florida 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 Florida Oranges vs Cooked Frozen Mixed Vegetables:

• 1 pound of Florida Oranges has 1.4 times more Vitamin B1, 1.7 times more Vitamin B5 and 14.1 times more Vitamin C than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 19.5 times more Vitamin A, 3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.5 times more Vitamin B6, 2.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Florida 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 Florida Oranges vs Cooked Frozen Mixed Vegetables:

• 1 pound of Florida Oranges has 1.7 times more Calcium than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 2.1 times more Copper, 9.1 times more Iron, 2.2 times more Magnesium, 15.8 times more Manganese, 4.3 times more Phosphorus, more Sodium and 6.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Mixed Vegetables contain similar levels of Potassium and Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2.9 times more Sugars than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 1.4 times more Energy, 1.8 times more Fiber and 4.1 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Cooked Frozen Mixed Vegetables offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in one pound.