Comparing Nutrients in 300 calories Canned Mixed Vegetables VS Oranges

Weight per 300 calories

• Canned Mixed Vegetables: 612g
• Oranges: 638g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Mixed Vegetables or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	12.2% 0.2g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.13% 0.53g	0.68% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.6% 56.7g	57.7% 75g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	82.3% 59.7g	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	48.3% 18.4g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	28.3% 16g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Oranges	Recommended Dietary Allowance
Vitamin A	397% 3569μg	7.8% 70.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	32% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	29.5% 0.38mg	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	36.7% 147μg	48% 191μg	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	34% 30.6mg	377% 340mg	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	12% 1.78mg	7.66% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Oranges	Recommended Dietary Allowance
Calcium	16.5% 165mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	49.7% 0.45mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	5.66% 227μg	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	80.4% 6.43mg	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	23.3% 98mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	151% 3.48mg	6.94% 0.16mg	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	36.7% 257mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	52.4% 1782mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	3.34% 1.84μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	87.3% 1310mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	4.06% 0.45mg	11mg per day for Men 19-50 years
Water	14.4% 533g	15% 554g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Mixed Vegetables vs Oranges:

• Canned Mixed Vegetables, Solids have 50.8 times more Vitamin A, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.5 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 2 times more Vitamin B1, 1.8 times more Vitamin B5, 1.3 times more Vitamin B9 and 11.1 times more Vitamin C than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Raw Oranges have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Mixed Vegetables, Solids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Mixed Vegetables vs Oranges:

• Canned Mixed Vegetables, Solids have 1.6 times more Copper, 10.1 times more Iron, 1.5 times more Magnesium, 21.8 times more Manganese, 2.9 times more Phosphorus, 1.5 times more Potassium, more Sodium and 5.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium and 1.7 times more Selenium than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Raw Oranges have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Mixed Vegetables, Solids have 4.4 times more Omega 3, 4.6 times more Omega 6 and 2.6 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.3 times more Carbohydrate and 4 times more Sugars than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables, Solids and Raw Oranges have similar amounts of Energy and Fiber per 300 kcal.
• Both Canned Mixed Vegetables, Solids as well as Raw Oranges have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.