Comparing Nutrients in 7 ounces Canned Mixed Vegetables with Liquids VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Mixed Vegetables with Liquids	16%	6%	78%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Mixed Vegetables with Liquids	Oranges with Peel	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	23.7% 30.8g	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	20% 7.54g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	5.03% 2.8g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Canned Mixed Vegetables with Liquids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.98% 0.96mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.8% 0.15mg	14% 0.18mg	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	8.93% 35.7μg	15% 59.5μg	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	8.38% 7.54mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Canned Mixed Vegetables with Liquids	Oranges with Peel	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	12.6% 0.11mg	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	16% 1.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	10.5% 73.4mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	29.6% 445mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.4% 163g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 7 ounces of Canned Mixed Vegetables with Liquids vs Oranges with Peel :

• 7 oz of Raw Oranges with Peel contain 2.9 times more Vitamin B1, 1.3 times more Vitamin B2, 2.9 times more Vitamin B5, 1.7 times more Vitamin B9 and 18.7 times more Vitamin C than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• Both Canned Mixed Vegetables Solids and Liquids as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in seven ounces.

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

• 7 ounces of Canned Mixed Vegetables with Liquids have 1.8 times more Copper, 1.7 times more Phosphorus, 112 times more Sodium and 4.6 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 3.3 times more Calcium and 1.4 times more Potassium than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Oranges with Peel contain similar levels of Iron, Magnesium and Water per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Canned Mixed Vegetables Solids and Liquids as well as Raw Oranges with Peel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Mixed Vegetables with Liquids have 2 times more Omega 3 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.8 times more Energy and 2.2 times more Carbohydrate than Canned Mixed Vegetables Solids and Liquids.
• Both Canned Mixed Vegetables with Liquids and Oranges with Peel offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Canned Mixed Vegetables with Liquids provide inadequate amounts of Energy
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3
• Both Canned Mixed Vegetables Solids and Liquids as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in seven ounces.