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

Macros Ratio

	Protein	Fat	Carbs
Canned Peas And Carrots with Liquids	19%	5%	76%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Peas And Carrots with Liquids	Navel Oranges	Recommended Dietary Allowance
Energy	1.86% 54kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.25% 12g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	5.53% 4g	16.6% 12g	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	4.4% 3.2g	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	% 2.8g	g per day for Men 19-50 years
Sucrose	NA	% 6.07g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	5.5% 3.08g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Canned Peas And Carrots with Liquids	Navel Oranges	Recommended Dietary Allowance
Vitamin A	54% 486μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.74% 0.1mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.15% 0.82mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	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	6.38% 25.5μg	12% 48μg	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	10.4% 9.36mg	93% 83.8mg	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	3.6% 0.54mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Peas And Carrots with Liquids	Navel Oranges	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	6.14% 0.055mg	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	13.3% 1.06mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	1.8% 0.041mg	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	9.3% 65.2mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.3% 122g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Peas And Carrots with Liquids have 28.6 times more Vitamin A, 1.4 times more Vitamin B3, 2.5 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 2.2 times more Vitamin B5, 1.9 times more Vitamin B9 and 9 times more Vitamin C than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots with Liquids and Navel Oranges provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Peas And Carrots Solids and Liquids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Peas And Carrots with Liquids have 2.6 times more Copper, 5.8 times more Iron, 1.3 times more Magnesium, 12.3 times more Manganese, 2 times more Phosphorus and 7.3 times more Zinc than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.9 times more Calcium and 1.7 times more Potassium than Canned Peas And Carrots Solids and Liquids.
• Both Canned Peas And Carrots with Liquids and Navel Oranges contain similar levels of Water per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Canned Peas And Carrots Solids and Liquids as well as Raw Navel Oranges lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Peas And Carrots with Liquids have 1.5 times more Fiber and 2.4 times more Protein than Navel Oranges.
• While 5 oz of Raw Navel Oranges contain 1.5 times more Carbohydrate and 3 times more Sugars than Canned Peas And Carrots Solids and Liquids.
• 5 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Canned Peas And Carrots Solids and Liquids as well as Raw Navel Oranges provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.