Comparing Nutrients in 7 ounces Canned Mixed Vegetables VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables	21%	5%	74%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Canned Mixed Vegetables	Navel Oranges	Recommended Dietary Allowance
Energy	3.35% 97kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.4g	19% 25g	130g per day for Men 19-50 years
Sugars	6.6% 4.8g	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 8.5g	g per day for Men 19-50 years
Fiber	15.7% 5.95g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	9.18% 5.14g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables	Navel Oranges	Recommended Dietary Allowance
Vitamin A	129% 1157μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.16% 1.15mg	5.27% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	12% 47.6μg	17% 67.5μg	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	11% 9.92mg	130% 117mg	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	3.84% 0.58mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mixed Vegetables	Navel Oranges	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	1.84% 73.4μg	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	26% 2.1mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	2.5% 0.058mg	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	12% 83.3mg	6.52% 45.6mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	4.67% 173g	4.6% 171g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Canned Mixed Vegetables vs Navel Oranges:

• 7 ounces of Canned Mixed Vegetables have 48.6 times more Vitamin A, 1.4 times more Vitamin B3 and more Vitamin K than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.5 times more Vitamin B1, 1.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 11.8 times more Vitamin C than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Navel Oranges provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Navel Oranges have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Mixed Vegetables, Solids as well as Raw Navel Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Mixed Vegetables vs Navel Oranges:

• 7 ounces of Canned Mixed Vegetables have 1.9 times more Copper, 8.1 times more Iron, 1.5 times more Magnesium, 19.6 times more Manganese, 1.8 times more Phosphorus, 1.8 times more Potassium, 214 times more Sodium and 5.1 times more Zinc than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.6 times more Calcium than Canned Mixed Vegetables, Solids.
• Both Canned Mixed Vegetables and Navel Oranges contain similar levels of Water per seven ounces.
• 7 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc
• Both Canned Mixed Vegetables, Solids as well as Raw Navel Oranges lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Mixed Vegetables have 3.6 times more Omega 3, 1.4 times more Fiber and 2.8 times more Protein than Navel Oranges.
• While 7 oz of Raw Navel Oranges contain 1.4 times more Carbohydrate and 3.5 times more Sugars than Canned Mixed Vegetables, Solids.
• 7 ounces of Navel Oranges provide inadequate amounts of Omega 3 and Protein
• Both Canned Mixed Vegetables, Solids as well as Raw Navel Oranges provide inadequate amounts of Energy and Omega 6 in seven ounces.