Comparing Nutrients in 7 ounces Chilled Orange Juice VS Canned Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Chilled Orange Juice	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	14% 18.4g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	6.6% 4.8g	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	6.1% 4.43g	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	% 4.13g	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	9.18% 5.14g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	129% 1157μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	7.16% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	12% 0.16mg	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	9.43% 37.7μg	12% 47.6μg	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	74% 66.7mg	11% 9.92mg	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	2.65% 0.4mg	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	16% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.84% 73.4μg	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	3.22% 0.26mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	49% 1.13mg	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	4.8% 33.7mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.68% 173g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Canned Mixed Vegetables per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice versus 7 oz of Canned Mixed Vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Canned Mixed Vegetables:

• 7 ounces of Chilled Orange Juice have 1.4 times more Vitamin B5 and 6.7 times more Vitamin C than Canned Mixed Vegetables.
• While 7 oz of Canned Mixed Vegetables, Solids contain 291.5 times more Vitamin A, 2.1 times more Vitamin B3, 1.3 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Canned Mixed Vegetables provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin K
• Both Chilled Orange Juice from Concentrate as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs Canned Mixed Vegetables:

• 7 oz of Canned Mixed Vegetables, Solids contain 2.5 times more Calcium, 1.7 times more Copper, 8.1 times more Iron, 1.5 times more Magnesium, 24.7 times more Manganese, 2.5 times more Phosphorus, 1.6 times more Potassium, 107 times more Sodium and 5.9 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Canned Mixed Vegetables contain similar levels of Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Chilled Orange Juice from Concentrate as well as Canned Mixed Vegetables, Solids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chilled Orange Juice have 1.2 times more Carbohydrate and 3.4 times more Sugars than Canned Mixed Vegetables.
• While 7 oz of Canned Mixed Vegetables, Solids contain 4.6 times more Omega 3, 10 times more Fiber and 3.8 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Chilled Orange Juice from Concentrate as well as Canned Mixed Vegetables, Solids provide inadequate amounts of Energy and Omega 6 in seven ounces.