Comparing Nutrients in 5 ounces Oranges with Peel VS Canned Low Sodium Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Oranges with Peel	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	4.18% 5.43g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	85.5% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.64% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.15% 117g	3.6% 133g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oranges with Peel 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 Oranges with Peel vs Canned Low Sodium Vegetable Juice Cocktail:

• 5 ounces of Oranges with Peel have 2 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Low Sodium Vegetable Juice Cocktail.
• While 5 oz of Canned Low Sodium Vegetable Juice Cocktail contain 2.7 times more Vitamin A and 1.4 times more Vitamin B3 than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Canned Low Sodium Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 4.7 times more Calcium and 2.8 times more Iron than Canned Low Sodium Vegetable Juice Cocktail.
• While 5 oz of Canned Low Sodium Vegetable Juice Cocktail contain 27.5 times more Sodium than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Low Sodium Vegetable Juice Cocktail contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Water per five ounces.
• 5 ounces of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Calcium
• Both Raw Oranges with Peel 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 Oranges with Peel have 3.3 times more Energy, 4 times more Carbohydrate, 9 times more Fiber and 1.4 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• 5 ounces of Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Oranges with Peel as well as Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Omega 3 and Omega 6 in five ounces.