Comparing Nutrients in 1 pound Canned Mixed Vegetables VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Canned Mixed Vegetables	Florida Oranges	Recommended Dietary Allowance
Energy	7.66% 222kcal	7.2% 209kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.32% 0.39g	0.83% 0.14g	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	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	15% 11g	57% 41.5g	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	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Florida 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	37.8% 0.45mg	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	11.3% 1.8mg	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	17.8% 0.23mg	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	19.3% 77μg	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	227% 204mg	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	Florida Oranges	Recommended Dietary Allowance
Calcium	12.2% 122mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	36.8% 0.33mg	19.7% 0.18mg	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	5.1% 0.41mg	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	4.73% 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	7.78% 54.4mg	700mg per day for Men 19-50 years
Potassium	39% 1320mg	22.5% 767mg	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	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	10.7% 395g	10.7% 395g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables VS Florida Oranges per 1 lb

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

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

• 1 pound of Canned Mixed Vegetables has 53 times more Vitamin A, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 2.2 times more Vitamin B1, 1.7 times more Vitamin B5 and 9 times more Vitamin C than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Florida Oranges provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Mixed Vegetables, Solids as well as Raw Florida Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Canned Mixed Vegetables has 1.9 times more Copper, 11.7 times more Iron, 1.6 times more Magnesium, 23.7 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, more Sodium and 5.1 times more Zinc than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 1.6 times more Calcium than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Florida Oranges contain similar levels of Water per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Canned Mixed Vegetables, Solids as well as Raw Florida Oranges lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Mixed Vegetables has 2.9 times more Omega 3, 1.3 times more Fiber and 3.7 times more Protein than Florida Oranges.
• While 1 lb of Raw Florida Oranges contains 3.8 times more Sugars than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Florida Oranges offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Canned Mixed Vegetables, Solids as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in one pound.