Comparing Nutrients in 5 ounces Navel Oranges VS Canned Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Navel Oranges	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.73% 0.12g	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	10% 13g	130g per day for Men 19-50 years
Sugars	16.6% 12g	4.7% 3.4g	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	11% 4.25g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	6.56% 3.67g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	92% 826μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	8.6% 0.11mg	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	8.5% 34μg	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	7.87% 7.1mg	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	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	21.5% 25.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.3% 52.4μg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	35% 0.81mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	20.2% 303mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.33% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Navel Oranges vs Canned Mixed Vegetables:

• Raw Navel Oranges have 1.5 times more Vitamin B1, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 11.8 times more Vitamin C than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 48.6 times more Vitamin A, 1.4 times more Vitamin B3, 1.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Mixed Vegetables, Solids have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.
• Both Raw Navel Oranges as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Navel Oranges vs Canned Mixed Vegetables:

• Raw Navel Oranges have 1.6 times more Calcium than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 1.9 times more Copper, 8.1 times more Iron, 1.5 times more Magnesium, 19.6 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 214 times more Sodium and 5.1 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Mixed Vegetables, Solids have similar amounts of Water per 5 oz.
• Both Raw Navel Oranges as well as Canned Mixed Vegetables, Solids have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Navel Oranges have 1.4 times more Carbohydrate and 3.5 times more Sugars than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 3.6 times more Omega 3, 1.4 times more Fiber and 2.8 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Mixed Vegetables, Solids have similar amounts of Energy per 5 oz.
• Both Raw Navel Oranges as well as Canned Mixed Vegetables, Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.