Comparing Nutrients in 5 ounces Canned Mixed Vegetables VS Frozen Orange Juice Concentrate with Calcium

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Frozen Orange Juice Concentrate with Calcium	7%	2%	91%

Macro Nutrients

	Canned Mixed Vegetables	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Energy	3.16% 69.5kcal	9.47% 208kcal	2200kcal per day for Men 19-50 years	Recommended Energy Intake is based on the [Guidelines 2020.
Fat	0.37% 0.35g	0.37% 0.35g	97g per day for Men 19-50 years	Fat is a macronutrient that provides energy, supports cell growth, and helps the body absorb fat-soluble vitamins.
Saturated Fat	0.23% 0.072g	0.26% 0.084g	32g per day for Men 19-50 years	Saturated fat is a type of fat that is solid at room temperature. High intake of saturated fat can increase LDL cholesterol levels and the risk of heart disease.
Omega 3	2.83% 0.045g	1.5% 0.024g	1.6g per day for Men 19-50 years	Omega-3 fatty acids are polyunsaturated fats that are essential for brain health, heart health, and reducing inflammation. [RDA]
Omega 6	0.73% 0.12g	0.38% 0.065g	17g per day for Men 19-50 years	Omega-6 fatty acids are a type of polyunsaturated fat essential for brain function, growth, and development, and they help maintain healthy skin and hair.
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	37% 48g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	58% 42g	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	14.8% 10.7g	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	% 9.33g	g per day for Men 19-50 years
Sucrose	NA	% 22g	g per day for Men 19-50 years
Fiber	11% 4.25g	3.73% 1.4g	38g per day for Men 19-50 years	Dietary fiber is a type of carbohydrate that the body cannot digest. It is essential for digestive health, blood sugar control, and supporting a healthy gut microbiome. [RDA]
Protein	6.56% 3.67g	6.07% 3.4g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Vitamin A	92% 826μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents is a measure used to quantify the vitamin A content in foods. It is based on the bioavailability of the different forms of vitamin A. Which is a fat-soluble vitamin essential for vision, immune function, skin health, and cellular growth.[RDA]
Vitamin B1	5.43% 0.065mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine, also known as vitamin B1, is a water-soluble vitamin crucial for carbohydrate metabolism, nerve function, and the conversion of nutrients into energy. [RDA]
Vitamin B2	5.23% 0.068mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin, also known as vitamin B2, is a water-soluble vitamin essential for energy production, cellular function, and the metabolism of fats, drugs, and steroids, as well as maintaining healthy skin and eyes. [RDA]
Vitamin B3	5.1% 0.82mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, also known as vitamin B3, includes two active forms: nicotinic acid and niacinamide (or nicotinamide); both are essential for energy production, DNA repair, and maintaining healthy skin. [RDA]
Vitamin B5	4.05% 0.2mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid, also known as vitamin B5, is a water-soluble vitamin essential for synthesizing coenzyme A, which is crucial for fatty acid metabolism, energy production, and the synthesis of hormones and cholesterol. [RDA]
Vitamin B6	8.6% 0.11mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine, also known as vitamin B6, is a water-soluble vitamin that is essential for protein metabolism, neurotransmitter synthesis, and red blood cell production. [RDA]
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin is a water-soluble B-vitamin (B7) that plays a key role in supporting metabolism, energy production, and maintaining healthy hair, skin, and nails. [RDA]
Vitamin B9	8.5% 34μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates are naturally occurring forms of vitamin B9 found in foods like leafy greens, legumes, and citrus fruits, while folic acid is the synthetic form used in supplements and fortified foods. Both are crucial for DNA synthesis, cell division, and preventing neural tube defects during pregnancy. [RDA]
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin, also known as vitamin B12, is a water-soluble vitamin essential for red blood cell formation, neurological function, and DNA synthesis.
Vitamin C	7.87% 7.1mg	228% 205mg	90mg per day for Men 19-50 years	Ascorbic acid, commonly known as vitamin C, is a water-soluble vitamin essential for collagen synthesis, antioxidant protection, immune function, and the absorption of iron from plant-based foods. [RDA]
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Cholecalciferol (vitamin D3) is synthesized in the skin from sunlight, while ergocalciferol (vitamin D2) is obtained from fungi and yeast. Both forms are important for calcium absorption and bone health. [RDA]
Vitamin E	2.74% 0.41mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and tocotrienols are forms of vitamin E. Tocopherols, including alpha-tocopherol, are the most common and widely studied forms, known for their antioxidant properties and role in protecting cells from damage. Tocotrienols, less common but also part of vitamin E, have similar antioxidant properties and are thought to offer additional health benefits, such as supporting cardiovascular health. [RDA]
Vitamin K	21.5% 25.8μg	0.47% 0.57μg	120μg per day for Men 19-50 years	Phytomenadione, also known as phylloquinone, is a form of vitamin K1 found in green leafy vegetables and essential for blood clotting and bone health. Menaquinones, also known as vitamin K2, are produced by bacteria in the gut and are important for bone and cardiovascular health. [RDA]

Minerals

	Canned Mixed Vegetables	Frozen Orange Juice Concentrate with Calcium	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	82% 819mg	1000mg per day for Men 19-50 years	Calcium is a vital mineral essential for building and maintaining strong bones and teeth, supporting muscle function, nerve transmission, and blood clotting. [RDA]
Copper	11.5% 0.1mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years	Copper is a trace mineral important for forming red blood cells, maintaining healthy bones, and supporting the immune system and nervous system through its role in various enzymatic processes. [RDA]
Fluoride	1.3% 52.4μg	0.7% 28μg	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	18.6% 1.5mg	5.85% 0.47mg	8mg per day for Men 19-50 years	Iron is a crucial mineral that helps transport oxygen in the blood, supports cellular energy production, and plays a role in immune function and DNA synthesis. [RDA]
Magnesium	5.4% 22.7mg	12% 49.6mg	420mg per day for Men 19-50 years	Magnesium is a vital mineral involved in over 300 biochemical reactions in the body, including muscle and nerve function, energy production, and bone health. [RDA]
Manganese	35% 0.81mg	7.15% 0.16mg	2.3mg per day for Men 19-50 years	Manganese is a trace mineral essential for bone formation, metabolism, and antioxidant defense, as well as supporting enzyme function and wound healing. [RDA]
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	8.5% 59.5mg	63.4% 444mg	700mg per day for Men 19-50 years	Phosphorus is a mineral crucial for the formation of bones and teeth, energy production, and the formation of DNA and cell membranes. [RDA]
Potassium	12% 412mg	26.2% 892mg	3400mg per day for Men 19-50 years	Potassium is a vital mineral and electrolyte that helps regulate fluid balance, muscle contractions, nerve signals, and blood pressure. [RDA]
Selenium	0.77% 0.43μg	1.03% 0.57μg	55μg per day for Men 19-50 years	Selenium is a trace mineral with antioxidant properties that supports immune function, thyroid hormone metabolism, and cellular health. [RDA]
Sodium	20.2% 303mg	0.66% 9.92mg	1500mg per day for Men 19-50 years	Sodium is an essential electrolyte that helps regulate fluid balance, nerve function, and muscle contractions, but excessive intake can contribute to high blood pressure. [RDA]
Zinc	5.3% 0.58mg	2.06% 0.23mg	11mg per day for Men 19-50 years	Zinc is an essential mineral that supports immune function, wound healing, DNA synthesis, and growth and development during pregnancy, infancy, and childhood. [RDA]
Water	3.33% 123g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Mixed Vegetables VS Frozen Orange Juice Concentrate with Calcium per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Mixed Vegetables versus 5 oz of Frozen Orange Juice Concentrate with Calcium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Mixed Vegetables vs Frozen Orange Juice Concentrate with Calcium:

• 5 ounces of Canned Mixed Vegetables have 44.8 times more Vitamin A and 45.5 times more Vitamin K than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 6 times more Vitamin B1, 3.6 times more Vitamin B2, 1.9 times more Vitamin B3, 5.1 times more Vitamin B5, 3.3 times more Vitamin B6, 3.2 times more Vitamin B9, 29 times more Vitamin C and 2.1 times more Vitamin E than Canned Mixed Vegetables, Solids.
• 5 ounces of Canned Mixed Vegetables have insufficient amounts of Vitamin E
• 5 ounces of Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Mixed Vegetables, Solids as well as Frozen Orange Juice Concentrate with Calcium have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Mixed Vegetables vs Frozen Orange Juice Concentrate with Calcium:

• 5 ounces of Canned Mixed Vegetables have 1.2 times more Copper, 3.2 times more Iron, 4.9 times more Manganese, 30.6 times more Sodium, 2.6 times more Zinc and 1.4 times more Water than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 21.4 times more Calcium, 2.2 times more Magnesium, 7.5 times more Phosphorus and 2.2 times more Potassium than Canned Mixed Vegetables, Solids.
• 5 ounces of Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Zinc
• Both Canned Mixed Vegetables, Solids as well as Frozen Orange Juice Concentrate with Calcium lack sufficient amounts of Fluoride and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Mixed Vegetables have 1.9 times more Omega 3 and 3 times more Fiber than Frozen Orange Juice Concentrate with Calcium.
• While 5 oz of Frozen Orange Juice Concentrate with Calcium contain 3 times more Energy, 3.7 times more Carbohydrate and 12.3 times more Sugars than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Frozen Orange Juice Concentrate with Calcium offer comparable quantities of Protein per five ounces.
• 5 ounces of Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 3
• Both Canned Mixed Vegetables, Solids as well as Frozen Orange Juice Concentrate with Calcium provide inadequate amounts of Omega 6 in five ounces.