Comparing Nutrients in 5 ounces Valencia Oranges VS Canned Peas And Carrots with Liquids

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Canned Peas And Carrots with Liquids	19%	5%	76%

Macro Nutrients

	Valencia Oranges	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	9.25% 12g	130g per day for Men 19-50 years
Sugars	NA	5.53% 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	9.33% 3.54g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	5.5% 3.08g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	54% 486μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	8.74% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	5.15% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	3.4% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	9.6% 0.12mg	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	14% 55.3μg	6.38% 25.5μg	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	76.4% 68.7mg	10.4% 9.36mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Canned Peas And Carrots with Liquids	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	16.2% 0.15mg	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	1.6% 0.13mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	22% 0.51mg	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	3.44% 24mg	9.3% 65.2mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	4.17% 142mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.38% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Canned Peas And Carrots with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Canned Peas And Carrots with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Canned Peas And Carrots with Liquids:

• 5 ounces of Valencia Oranges have 2.1 times more Vitamin B5, 2.2 times more Vitamin B9 and 7.3 times more Vitamin C than Canned Peas And Carrots with Liquids.
• While 5 oz of Canned Peas And Carrots Solids and Liquids contain 28.6 times more Vitamin A, 1.3 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Peas And Carrots with Liquids provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Canned Peas And Carrots Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Canned Peas And Carrots with Liquids:

• 5 ounces of Valencia Oranges have 1.7 times more Calcium and 1.8 times more Potassium than Canned Peas And Carrots with Liquids.
• While 5 oz of Canned Peas And Carrots Solids and Liquids contain 2.8 times more Copper, 8.3 times more Iron, 1.4 times more Magnesium, 15.5 times more Manganese, 2.7 times more Phosphorus and 9.7 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Canned Peas And Carrots with Liquids contain similar levels of Water per five ounces.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Valencia Oranges have 1.4 times more Carbohydrate than Canned Peas And Carrots with Liquids.
• While 5 oz of Canned Peas And Carrots Solids and Liquids contain 1.3 times more Fiber and 2.1 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Protein
• Both Raw Valencia Oranges as well as Canned Peas And Carrots Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.