Comparing Nutrients in 7 ounces Navel Oranges VS Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Frozen Mixed Vegetables	19%	7%	74%

Macro Nutrients

	Navel Oranges	Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	3.35% 97kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	20.6% 26.7g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	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	21% 7.94g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Navel 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	11.2% 0.13mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	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	3.22% 0.26mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	6.2% 93mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.6% 171g	4.4% 163g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Navel 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 Navel Oranges vs Frozen Mixed Vegetables:

• 7 ounces of Navel Oranges have 1.6 times more Vitamin B5 and 5.7 times more Vitamin C than Frozen Mixed Vegetables.
• While 7 oz of Frozen Mixed Vegetables, Unprepared contain 21.2 times more Vitamin A, 1.8 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.9 times more Vitamin B3 than Raw Navel Oranges.
• Both Navel Oranges and Frozen Mixed Vegetables provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A
• Both Raw Navel 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 Navel Oranges vs Frozen Mixed Vegetables:

• 7 ounces of Navel Oranges have 1.7 times more Calcium than Frozen Mixed Vegetables.
• While 7 oz of Frozen Mixed Vegetables, Unprepared contain 2.4 times more Copper, 7.3 times more Iron, 2.2 times more Magnesium, 8.4 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Potassium, 47 times more Sodium and 5.6 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Frozen Mixed Vegetables contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Raw Navel Oranges as well as Frozen Mixed Vegetables, Unprepared lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Mixed Vegetables, Unprepared contain 1.5 times more Energy, 7 times more Omega 3, 1.8 times more Fiber and 3.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Frozen Mixed Vegetables offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Navel Oranges as well as Frozen Mixed Vegetables, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Navel Oranges VS Frozen Mixed Vegetables

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

Navel oranges are a great source of vitamin C, fiber, and antioxidants which support immune function, digestion, and overall health. On the other hand, frozen mixed vegetables provide a variety of essential nutrients like vitamins, minerals, and fiber that are important for overall health and well-being. 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 Navel Oranges or Frozen Mixed Vegetables?

Both navel oranges and frozen mixed vegetables can be beneficial for weight loss due to their low calorie and high fiber content. However, frozen mixed vegetables are typically lower in calories and higher in fiber compared to navel oranges, making them a better choice for weight loss. Additionally, vegetables are more nutrient-dense and can help you feel fuller for longer, which may aid in reducing overall calorie intake and promoting weight loss.

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

To gain more muscles while training consistently, it is important to consume a variety of nutrient-dense foods. Both navel oranges and frozen mixed vegetables can be beneficial for muscle growth. Navel oranges are a good source of vitamin C, which can help with collagen production and muscle repair. Frozen mixed vegetables are rich in vitamins, minerals, and antioxidants that support overall health and muscle recovery. To optimize muscle growth, it is recommended to include a balance of plant-based proteins, whole grains, legumes, nuts, seeds, and a variety of fruits and vegetables in your diet.

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

The environmental impact of producing Navel Oranges is generally higher compared to Frozen Mixed Vegetables. Oranges require more water, land, and resources to grow compared to mixed vegetables. Additionally, transportation of fresh oranges over long distances can contribute to carbon emissions. On the other hand, frozen mixed vegetables can be more sustainable as they are typically harvested at peak ripeness and immediately frozen, preserving nutrients and reducing food waste.