Comparing Nutrients in 1 pound Canned Mixed Vegetables VS Oranges

Macros Ratio

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

Macro Nutrients

	Canned Mixed Vegetables	Oranges	Recommended Dietary Allowance
Energy	7.66% 222kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	41% 53.3g	130g per day for Men 19-50 years
Sugars	15% 11g	58.5% 42.4g	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	36% 13.6g	28.6% 11g	38g per day for Men 19-50 years
Protein	21% 11.7g	7.6% 4.26g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Oranges	Recommended Dietary Allowance
Vitamin A	294% 2644μg	5.54% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.6mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	21% 0.27mg	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	27.2% 109μg	34% 136μg	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	25% 22.7mg	268% 241mg	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	8.77% 1.3mg	5.44% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.8% 82.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Oranges	Recommended Dietary Allowance
Calcium	12.2% 122mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	4.2% 168μg	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	59.5% 4.76mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	4.93% 0.11mg	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	27.2% 191mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	64.7% 971mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.6% 393g	3700g per day for Men 19-50 years

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

• Canned Mixed Vegetables, Solids have 53 times more Vitamin A, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.6 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B5 and 10.6 times more Vitamin C than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Raw Oranges have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Canned Mixed Vegetables, Solids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Mixed Vegetables vs Oranges:

• Canned Mixed Vegetables, Solids have 1.6 times more Copper, 10.5 times more Iron, 1.6 times more Magnesium, 22.7 times more Manganese, 3 times more Phosphorus, 1.6 times more Potassium, more Sodium and 5.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Raw Oranges have similar amounts of Water per 1 lb.
• Both Canned Mixed Vegetables, Solids as well as Raw Oranges have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Mixed Vegetables, Solids have 4.6 times more Omega 3, 1.3 times more Fiber and 2.8 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate and 3.9 times more Sugars than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Raw Oranges have similar amounts of Energy per 1 lb.
• Both Canned Mixed Vegetables, Solids as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.