Comparing Nutrients in 1 pound Navel Oranges VS Canned Low Sodium Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Navel Oranges	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	7.66% 222kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	3.4% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	53% 38.6g	17.4% 12.6g	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	14% 10.2g	8.57% 6.2g	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	% 8.94g	% 6.03g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0.41g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	20.5% 3.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	24.8% 0.32mg	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	38.6% 154μg	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	298% 268mg	274% 246mg	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	4.54% 0.68mg	31% 4.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	19.5% 195mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	34.3% 0.31mg	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	7.37% 0.59mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	15.6% 0.36mg	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	15% 104mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	27.2% 925mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	16.6% 249mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	10.5% 390g	11.5% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Low Sodium Vegetable Juice Cocktail per 1 lb

Compare the macro and micronutrient content in 1 lb of Navel Oranges versus 1 lb of Canned Low Sodium Vegetable Juice Cocktail to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navel Oranges vs Canned Low Sodium Vegetable Juice Cocktail:

• 1 pound of Navel Oranges has 1.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.6 times more Vitamin B9 than Canned Low Sodium Vegetable Juice Cocktail.
• While 1 lb of Canned Low Sodium Vegetable Juice Cocktail contains 2.9 times more Vitamin A, 1.7 times more Vitamin B3, 6.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Canned Low Sodium Vegetable Juice Cocktail provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per one pound.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Navel Oranges as well as Canned Low Sodium Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Canned Low Sodium Vegetable Juice Cocktail:

• 1 pound of Navel Oranges has 2.9 times more Calcium and 1.2 times more Phosphorus than Canned Low Sodium Vegetable Juice Cocktail.
• While 1 lb of Canned Low Sodium Vegetable Juice Cocktail contains 1.7 times more Copper, 2.2 times more Iron, 2.7 times more Manganese and 55 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Canned Low Sodium Vegetable Juice Cocktail contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Navel Oranges lack sufficient amounts of Iron and Manganese
• 1 pound of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 3.3 times more Carbohydrate, 3.1 times more Sugars, 1.6 times more Fructose and 4.4 times more Fiber than Canned Low Sodium Vegetable Juice Cocktail.
• 1 pound of Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in one pound.