Comparing Nutrients in 7 ounces Navel Oranges VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	15%	5%	80%

Macro Nutrients

	Navel Oranges	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Energy	3.35% 97kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	11% 14.5g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	11.5% 4.37g	16% 6.15g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	129% 1157μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	5.95% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	12.2% 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	17% 67.5μg	8.93% 35.7μg	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	130% 117mg	8.38% 7.54mg	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% 0.3mg	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

	Navel Oranges	Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.17% 41.7mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	23% 0.21mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	8.05% 274mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Navel Oranges versus 7 oz of Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Navel Oranges vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 7 ounces of Navel Oranges have 2.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B9 and 15.6 times more Vitamin C than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 7 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 48.6 times more Vitamin A and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Navel Oranges as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Navel Oranges vs Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix:

• 7 ounces of Navel Oranges have 2 times more Calcium and 1.2 times more Potassium than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 7 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 2.7 times more Copper, 5 times more Iron, 1.4 times more Magnesium, 1.6 times more Phosphorus and 6.4 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron and Zinc
• Both Raw Navel Oranges as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Navel Oranges have 1.7 times more Carbohydrate and 3.5 times more Sugars than Canned Carrots, Green Beans, Peas, Lima Beans and Corn mix.
• While 7 oz of Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn contain 1.4 times more Fiber and 1.5 times more Protein than Raw Navel Oranges.
• 7 ounces of Navel Oranges provide inadequate amounts of Protein
• Both Raw Navel Oranges as well as Canned Vegetable mix, Carrots, Green Beans, Peas, Lima Beans and Corn provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.