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

Macros Ratio

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

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Oranges with Peel	Recommended Dietary Allowance
Energy	0.93% 27kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.092g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.18% 5.43g	17% 22g	130g per day for Men 19-50 years
Sugars	5.44% 3.94g	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	2.68% 1.94g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.13g	NA	g per day for Men 19-50 years
Fiber	1.87% 0.71g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.4% 1.02mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.74% 0.1mg	10% 0.13mg	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	7.44% 29.8μg	10.6% 42.5μg	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	85.5% 77mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.64% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.65μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Oranges with Peel	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	8.98% 0.081mg	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	5.14% 0.41mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	4.87% 0.11mg	NA	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	3.85% 27mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	8.5% 289mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	5.2% 78mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.15% 117g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Canned Low Sodium Vegetable Juice Cocktail have 2.7 times more Vitamin A and 1.4 times more Vitamin B3 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 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.
• 5 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in five ounces.

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

• 5 ounces of Canned Low Sodium Vegetable Juice Cocktail have 27.5 times more Sodium than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 4.7 times more Calcium and 2.8 times more Iron than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Oranges with Peel 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 Canned Low Sodium Vegetable Juice Cocktail as well as Raw Oranges with Peel lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Oranges with Peel contain 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 Canned Low Sodium Vegetable Juice Cocktail as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.