Comparing Nutrients in 5 ounces Navel Oranges VS 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	2.4% 69.5kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	4.18% 5.43g	130g per day for Men 19-50 years
Sugars	16.6% 12g	5.44% 3.94g	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	4.4% 3.2g	2.68% 1.94g	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	% 2.8g	% 1.9g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.13g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	7.74% 0.1mg	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	12% 48μg	7.44% 29.8μg	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	93% 83.8mg	85.5% 77mg	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	1.4% 0.21mg	9.64% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.2% 8.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	6.1% 61mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	10.7% 0.096mg	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	2.3% 0.18mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	4.87% 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	4.66% 32.6mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Low Sodium Vegetable Juice Cocktail per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Canned Low Sodium Vegetable Juice Cocktail to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Canned Low Sodium Vegetable Juice Cocktail:

• 5 ounces of Navel Oranges have 1.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.6 times more Vitamin B9 than Canned Low Sodium Vegetable Juice Cocktail.
• While 5 oz of Canned Low Sodium Vegetable Juice Cocktail contain 2.9 times more Vitamin A, 1.7 times more Vitamin B3, 6.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Canned Low Sodium Vegetable Juice Cocktail provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and 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 five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Canned Low Sodium Vegetable Juice Cocktail:

• 5 ounces of Navel Oranges have 2.9 times more Calcium and 1.2 times more Phosphorus than Canned Low Sodium Vegetable Juice Cocktail.
• While 5 oz of Canned Low Sodium Vegetable Juice Cocktail contain 1.7 times more Copper, 2.2 times more Iron, 2.7 times more Manganese and 55 times more Sodium than Raw Navel Oranges.
• Both Navel Oranges and Canned Low Sodium Vegetable Juice Cocktail contain similar levels of Magnesium, Potassium and Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron and Manganese
• 5 ounces of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Calcium
• Both Raw Navel Oranges as well as Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 3.3 times more Carbohydrate, 3.1 times more Sugars, 1.6 times more Fructose and 4.4 times more Fiber than Canned Low Sodium Vegetable Juice Cocktail.
• 5 ounces of Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Fiber
• Both Raw Navel Oranges as well as Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.