Comparing Nutrients in 7 ounces Cooked Frozen Mixed Vegetables VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Fresh Orange juice	Recommended Dietary Allowance
Energy	4.45% 129kcal	3.08% 89.3kcal	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	0.19% 0.062g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	16% 20.6g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	23% 16.7g	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	5.8% 4.2g	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	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 8.2g	g per day for Men 19-50 years
Fiber	23% 8.73g	1.04% 0.4g	38g per day for Men 19-50 years
Protein	10% 5.68g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	47% 425μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	6.1% 0.079mg	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	9.43% 37.7μg	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	7.06% 6.35mg	110% 99mg	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	5.03% 0.75mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.6μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Fresh Orange juice	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	9.7% 0.087mg	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	20.3% 1.63mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	32.7% 0.75mg	1.2% 0.028mg	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	14.5% 101mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	4.46% 165g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mixed Vegetables VS Fresh Orange juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Mixed Vegetables versus 7 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Mixed Vegetables vs Fresh Orange juice:

• 7 ounces of Cooked Frozen Mixed Vegetables have 21.4 times more Vitamin A, 4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B6, 9.5 times more Vitamin E and 235 times more Vitamin K than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 1.3 times more Vitamin B1, 1.3 times more Vitamin B5, 1.6 times more Vitamin B9 and 15.6 times more Vitamin C than Boiled and Drained Frozen Mixed Vegetables.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Orange juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Mixed Vegetables vs Fresh Orange juice:

• 7 ounces of Cooked Frozen Mixed Vegetables have 2.3 times more Calcium, 1.9 times more Copper, 4.1 times more Iron, 2 times more Magnesium, 27.1 times more Manganese, 3 times more Phosphorus, 35 times more Sodium and 9.8 times more Zinc than Fresh Orange juice.
• Both Cooked Frozen Mixed Vegetables and Fresh Orange juice contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Orange juice lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Mixed Vegetables have 1.4 times more Energy, 1.3 times more Carbohydrate, 22 times more Fiber and 4.1 times more Protein than Fresh Orange juice.
• While 7 oz of Raw Orange juice contain 2.7 times more Sugars than Boiled and Drained Frozen Mixed Vegetables.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Fiber and Protein
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Orange juice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.