Comparing Nutrients in 7 ounces Florida Oranges VS Canned Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Canned Mixed Vegetables	21%	5%	74%

Macro Nutrients

	Florida Oranges	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	3.15% 91kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	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	25% 18g	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	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	12.5% 4.76g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	9.18% 5.14g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	129% 1157μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	7.16% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	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	8.43% 33.7μg	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	99% 89.3mg	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	2.4% 0.36mg	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

	Florida Oranges	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	2.23% 0.18mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	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	3.4% 24mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	17% 577mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	28.3% 425mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Canned Mixed Vegetables per 7 oz

Compare the macro and micronutrient content in 7 oz of Florida Oranges 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 Florida Oranges vs Canned Mixed Vegetables:

• 7 ounces of Florida Oranges have 2.2 times more Vitamin B1, 1.7 times more Vitamin B5 and 9 times more Vitamin C than Canned Mixed Vegetables.
• While 7 oz of Canned Mixed Vegetables, Solids contain 53 times more Vitamin A, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Canned Mixed Vegetables provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Florida Oranges 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 Florida Oranges vs Canned Mixed Vegetables:

• 7 ounces of Florida Oranges have 1.6 times more Calcium than Canned Mixed Vegetables.
• While 7 oz of Canned Mixed Vegetables, Solids contain 1.9 times more Copper, 11.7 times more Iron, 1.6 times more Magnesium, 23.7 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium, more Sodium and 5.1 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Canned Mixed Vegetables contain similar levels of Water per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Florida Oranges 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 Florida Oranges have 1.2 times more Carbohydrate and 3.8 times more Sugars than Canned Mixed Vegetables.
• While 7 oz of Canned Mixed Vegetables, Solids contain 2.9 times more Omega 3, 1.3 times more Fiber and 3.7 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Florida Oranges as well as Canned Mixed Vegetables, Solids provide inadequate amounts of Energy and Omega 6 in seven ounces.