Comparing Nutrients in 7 ounces Valencia Oranges VS Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Mixed Vegetables	19%	7%	74%

Macro Nutrients

	Valencia Oranges	Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	20.6% 26.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	21% 7.94g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	56% 504μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	14.7% 0.19mg	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	19.3% 77.4μg	14.4% 57.5μg	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	107% 96mg	23% 20.6mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	20.5% 0.18mg	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	2.23% 0.18mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	21% 0.48mg	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	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.2% 93mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.63% 171g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Frozen Mixed Vegetables per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Frozen Mixed Vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Frozen Mixed Vegetables:

• 7 ounces of Valencia Oranges have 1.5 times more Vitamin B5, 1.3 times more Vitamin B9 and 4.7 times more Vitamin C than Frozen Mixed Vegetables.
• While 7 oz of Frozen Mixed Vegetables, Unprepared contain 21.2 times more Vitamin A, 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 4.6 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• Both Raw Valencia Oranges as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Frozen Mixed Vegetables:

• 7 ounces of Valencia Oranges have 1.6 times more Calcium than Frozen Mixed Vegetables.
• While 7 oz of Frozen Mixed Vegetables, Unprepared contain 2.5 times more Copper, 10.6 times more Iron, 2.4 times more Magnesium, 10.6 times more Manganese, 3.5 times more Phosphorus, more Sodium and 7.5 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Mixed Vegetables contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Mixed Vegetables, Unprepared contain 1.5 times more Energy, 3.9 times more Omega 3, 1.6 times more Fiber and 3.2 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Frozen Mixed Vegetables offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Valencia Oranges as well as Frozen Mixed Vegetables, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Valencia Oranges VS Frozen Mixed Vegetables

What are the health benefits of Valencia Oranges compared to Frozen Mixed Vegetables?

Valencia oranges are a great source of vitamin C, fiber, and antioxidants which can support immune health, skin health, and digestion. On the other hand, frozen mixed vegetables are rich in vitamins, minerals, and fiber that can help with overall health, digestion, and weight management. Both options offer unique health benefits, so incorporating a variety of fruits and vegetables into your diet is key for optimal health.

Can I lose weight easier by eating more Valencia Oranges or Frozen Mixed Vegetables?

Both Valencia oranges and frozen mixed vegetables can be beneficial for weight loss due to their low calorie and high fiber content. However, frozen mixed vegetables may be a better choice as they are lower in sugar and higher in nutrients compared to oranges. Additionally, the variety of vegetables in the mix can provide a wider range of vitamins and minerals to support overall health and weight loss.

Should I eat more Valencia Oranges or more Frozen Mixed Vegetables to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Valencia Oranges and Frozen Mixed Vegetables are nutritious choices, but Frozen Mixed Vegetables would be a better option for muscle building as they contain a higher amount of protein compared to oranges. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds into your diet can also help support muscle growth.

What is the environmental impact of producing Valencia Oranges compared to Frozen Mixed Vegetables?

Producing Valencia oranges typically has a higher environmental impact compared to frozen mixed vegetables due to factors such as water usage, land use, and transportation emissions. Oranges require more water to grow and are often grown in monoculture, which can lead to soil degradation. Additionally, oranges are usually transported long distances to reach consumers, contributing to carbon emissions. On the other hand, frozen mixed vegetables can be more sustainable as they often require less water and land to produce, and may have a lower carbon footprint if sourced locally.