Comparing Nutrients in 500 calories Navel Oranges VS Canned Low Sodium Vegetable Juice Cocktail

Weight per 500 calories

• Navel Oranges: 1020g
• Canned Low Sodium Vegetable Juice Cocktail: 2632g

Navel Oranges have 2.6 times more energy per 100g than Canned Low Sodium Vegetable Juice Cocktail. It has low energy density when compared to other foods. Canned Low Sodium Vegetable Juice Cocktail having very low energy density.

Discover which food has more nutrients per 500 calories - Navel Oranges or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	8.7% 8.42g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	5.74% 0.092g	19.7% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.23g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	77.5% 101g	130g per day for Men 19-50 years
Sugars	120% 86.7g	101% 73g	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	31.7% 23g	49.7% 36g	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	% 20g	% 35g	g per day for Men 19-50 years
Sucrose	% 43.7g	% 2.37g	g per day for Men 19-50 years
Fiber	59% 22.4g	34.6% 13g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	102% 921μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.34mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.66mg	131% 6.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	144% 1.87mg	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	86.7% 347μg	138% 553μg	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	670% 603mg	1588% 1429mg	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	10.2% 1.53mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	44% 439mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	44.2% 0.4mg	199% 1.8mg	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	16.6% 1.33mg	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	26.7% 112mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	90% 2.08mg	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	33.5% 235mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	50% 1694mg	158% 5368mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	0.68% 10.2mg	96% 1447mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	23.7% 877g	67% 2477g	3700g per day for Men 19-50 years

Navel Oranges VS Canned Low Sodium Vegetable Juice Cocktail Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Navel Oranges or Canned Low Sodium Vegetable Juice Cocktail?

Lets compare vitamin content per 500 calories of Navel Oranges vs Canned Low Sodium Vegetable Juice Cocktail:

• 500 kcal of Canned Low Sodium Vegetable Juice Cocktail contain 7.5 times more Vitamin A, 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 4.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.3 times more Vitamin B6, 1.6 times more Vitamin B9, 2.4 times more Vitamin C, 17.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• 500 calories of Navel Oranges have insufficient amounts of 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 500 calories.

Comparing minerals per 500 calories for Navel Oranges vs Canned Low Sodium Vegetable Juice Cocktail:

• 500 kcal of Canned Low Sodium Vegetable Juice Cocktail contain 4.5 times more Copper, 5.8 times more Iron, 2.8 times more Magnesium, 7 times more Manganese, 2.1 times more Phosphorus, 3.2 times more Potassium, 141.8 times more Sodium, 3.9 times more Zinc and 2.8 times more Water than Raw Navel Oranges.
• Both Navel Oranges and Canned Low Sodium Vegetable Juice Cocktail contain similar levels of Calcium per 500 calories.
• 500 calories of Navel Oranges lack sufficient amounts of Zinc
• Both Raw Navel Oranges as well as Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Navel Oranges have 1.3 times more Carbohydrate and 1.7 times more Fiber than Canned Low Sodium Vegetable Juice Cocktail.
• While 500 kcal of Canned Low Sodium Vegetable Juice Cocktail contain 3.4 times more Omega 3, 7.3 times more Omega 6, 1.6 times more Fructose and 2.6 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Canned Low Sodium Vegetable Juice Cocktail offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Navel Oranges provide inadequate amounts of Omega 3 and Omega 6