Comparing Nutrients in 500 calories Canned Mixed Vegetables with Liquids VS Canned Orange Juice

Weight per 500 calories

• Canned Mixed Vegetables with Liquids: 1389g
• Canned Orange Juice: 1064g

Unsweetened Canned Orange Juice has 1.3 times more energy per unit of mass than Canned Mixed Vegetables Solids and Liquids, which is low in comparison to other foods. Canned Mixed Vegetables with Liquids having low energy density.

Discover which food has more nutrients per 500 calories - Canned Mixed Vegetables with Liquids or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Canned Mixed Vegetables with Liquids	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.58% 3.47g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	27.8% 0.44g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	7.2% 1.22g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	129% 93g	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	35.7% 26g	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	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 43g	g per day for Men 19-50 years
Fiber	139% 52.8g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	35.2% 19.7g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	NA	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.7mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	25.4% 0.33mg	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	62.5% 250μg	64% 255μg	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	58.6% 52.8mg	356% 320mg	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	NA	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables with Liquids	Canned Orange Juice	Recommended Dietary Allowance
Calcium	29% 292mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	13% 514μg	8.32% 333μg	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	113% 9.03mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	49.6% 208mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	258% 5.93mg	9.7% 0.22mg	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	73.4% 514mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	207% 3111mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	34% 1253g	25.2% 933g	3700g per day for Men 19-50 years

Canned Mixed Vegetables With Liquids VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Mixed Vegetables with Liquids or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Canned Mixed Vegetables with Liquids vs Canned Orange Juice:

• 500 calories of Canned Mixed Vegetables with Liquids have 2.5 times more Vitamin B2, 3.1 times more Vitamin B3 and 3.2 times more Vitamin B6 than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 6.1 times more Vitamin C than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Canned Orange Juice provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 500 calories.
• Both Canned Mixed Vegetables Solids and Liquids as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Mixed Vegetables with Liquids vs Canned Orange Juice:

• 500 calories of Canned Mixed Vegetables with Liquids have 2.7 times more Calcium, 6.2 times more Copper, 1.5 times more Fluoride, 8.5 times more Iron, 2 times more Magnesium, 26.5 times more Manganese, 2.8 times more Phosphorus, 73.1 times more Sodium, 16.6 times more Zinc and 1.3 times more Water than Canned Orange Juice.
• Both Canned Mixed Vegetables with Liquids and Canned Orange Juice contain similar levels of Potassium per 500 calories.
• 500 calories of Canned Orange Juice lack sufficient amounts of Fluoride, Manganese and Zinc
• Both Canned Mixed Vegetables Solids and Liquids as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Mixed Vegetables with Liquids have 6 times more Omega 3, 16.5 times more Fiber and 2.7 times more Protein than Canned Orange Juice.
• Both Canned Mixed Vegetables with Liquids and Canned Orange Juice offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Canned Mixed Vegetables Solids and Liquids as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in 500 calories.