Comparing Nutrients in 7 ounces Oranges with Peel VS Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Frozen Mixed Vegetables	19%	7%	74%

Macro Nutrients

	Oranges with Peel	Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	4.3% 125kcal	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	23.7% 30.8g	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	23.5% 8.93g	21% 7.94g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	56% 504μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	157% 141mg	23% 20.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Oranges with Peel	Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	14% 139mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.2% 93mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Frozen Mixed Vegetables per 7 oz

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

• 7 ounces of Oranges with Peel have 2 times more Vitamin B5 and 6.8 times more Vitamin C than Frozen Mixed Vegetables.
• While 7 oz of Frozen Mixed Vegetables, Unprepared contain 19.5 times more Vitamin A, 1.7 times more Vitamin B2 and 2.5 times more Vitamin B3 than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Mixed Vegetables provide similar amounts of Vitamin B1, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Frozen Mixed Vegetables, Unprepared have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 2.8 times more Calcium than Frozen Mixed Vegetables.
• While 7 oz of Frozen Mixed Vegetables, Unprepared contain 1.6 times more Copper, 1.7 times more Magnesium, 2.7 times more Phosphorus, 23.5 times more Sodium and 4.1 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Mixed Vegetables contain similar levels of Iron, Potassium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Raw Oranges with Peel 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 3.9 times more Omega 3 and 2.6 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Frozen Mixed Vegetables offer comparable quantities of Energy, Carbohydrate and Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Oranges with Peel as well as Frozen Mixed Vegetables, Unprepared provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Oranges with Peel VS Frozen Mixed Vegetables

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

Oranges with peel are a great source of vitamin C, fiber, and antioxidants. Eating the peel can provide additional nutrients and fiber. On the other hand, frozen mixed vegetables are a good source of various vitamins, minerals, and fiber. Both options offer health benefits, so it's beneficial to include a variety of fruits and vegetables in your diet for optimal nutrition.

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

Both oranges with peel and frozen mixed vegetables can be beneficial for weight loss due to their high fiber content and low calorie density. Oranges with peel provide additional fiber and nutrients, while frozen mixed vegetables offer a variety of vitamins and minerals. Ultimately, weight loss is achieved by creating a calorie deficit, so incorporating a variety of whole plant foods like oranges with peel and frozen mixed vegetables can support your weight loss goals.

Should I eat more Oranges with Peel 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 nutrient-dense foods. Both oranges with peel and frozen mixed vegetables can be beneficial for muscle growth. Oranges with peel are a good source of vitamin C, which can help with collagen production for muscle repair. Frozen mixed vegetables provide a mix of vitamins, minerals, and antioxidants that support overall health and muscle recovery. It is recommended to include a combination of both fruits and vegetables in your diet to support muscle growth and overall well-being.

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

Producing oranges with peel generally has a higher environmental impact compared to frozen mixed vegetables. Oranges require more water, land, and resources to grow, and transportation of fresh produce can also contribute to carbon emissions. On the other hand, frozen mixed vegetables are typically harvested at peak ripeness and immediately frozen, preserving nutrients and reducing food waste. Choosing locally sourced, organic options for both oranges and mixed vegetables can help minimize environmental impact.