Comparing Nutrients in 5 ounces Navel Oranges VS Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Mixed Vegetables	19%	7%	74%

Macro Nutrients

	Navel Oranges	Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	1.44% 0.25g	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	14.7% 19g	130g per day for Men 19-50 years
Sugars	16.6% 12g	NA	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	15% 5.67g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	40% 360μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	4.62% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	10.5% 0.14mg	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	10.3% 41μg	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	16.4% 14.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	6.1% 61mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	14.6% 0.13mg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	15% 0.35mg	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	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	4.44% 66.6mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Frozen Mixed Vegetables per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Frozen Mixed Vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Navel Oranges have 1.6 times more Vitamin B5 and 5.7 times more Vitamin C than Frozen Mixed Vegetables.
• While 5 oz of Frozen Mixed Vegetables, Unprepared contain 21.2 times more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Frozen Mixed Vegetables provide similar amounts of Vitamin B6 and Vitamin B9 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel Oranges as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Navel Oranges have 1.7 times more Calcium than Frozen Mixed Vegetables.
• While 5 oz of Frozen Mixed Vegetables, Unprepared contain 2.4 times more Copper, 7.3 times more Iron, 2.2 times more Magnesium, 8.4 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium, 47 times more Sodium and 5.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Frozen Mixed Vegetables contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Frozen Mixed Vegetables, Unprepared lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Mixed Vegetables, Unprepared contain 1.5 times more Energy, 7 times more Omega 3, 1.8 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Frozen Mixed Vegetables offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Frozen Mixed Vegetables, Unprepared provide inadequate amounts of Omega 6 in five ounces.