Comparing Nutrients in 100 grams Navel Oranges VS Canned Mixed Vegetables

Macros Ratio

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

Macro Nutrients

	Navel Oranges	Canned Mixed Vegetables	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.56% 0.009g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.023g	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	9.65% 12.5g	7.12% 9.26g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	3.32% 2.4g	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	3.1% 2.25g	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	% 1.97g	NA	g per day for Men 19-50 years
Sucrose	% 4.3g	NA	g per day for Men 19-50 years
Fiber	5.8% 2.2g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Canned Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	64.8% 583μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.22% 0.26mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	6.08% 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	8.5% 34μg	6% 24μg	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	65.7% 59mg	5.56% 5mg	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	1% 0.15mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Canned Mixed Vegetables	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	8.1% 0.073mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.93% 37μg	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	1.63% 0.13mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	1.26% 0.029mg	24.7% 0.57mg	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	3.3% 23mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	4.9% 166mg	8.56% 291mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	14.3% 214mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.32% 86g	2.35% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Navel Oranges vs Canned Mixed Vegetables:

• Raw Navel Oranges have 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.
• While Canned Mixed Vegetables, Solids contain 48.6 times more Vitamin A, 1.4 times more Vitamin B3, 1.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Mixed Vegetables, Solids have similar amounts of Vitamin B2 and Vitamin B6 per 100 g.
• Both Raw Navel Oranges as well as Canned Mixed Vegetables, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Navel Oranges vs Canned Mixed Vegetables:

• Raw Navel Oranges have 1.6 times more Calcium than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 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 Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Mixed Vegetables, Solids have similar amounts of Water per 100 g.
• Both Raw Navel Oranges as well as Canned Mixed Vegetables, Solids have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Navel Oranges have 1.4 times more Carbohydrate and 3.5 times more Sugars than Canned Mixed Vegetables, Solids.
• While Canned Mixed Vegetables, Solids contain 3.6 times more Omega 3, 1.4 times more Fiber and 2.8 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Canned Mixed Vegetables, Solids have similar amounts of Energy per 100 g.
• Both Raw Navel Oranges as well as Canned Mixed Vegetables, Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.