Comparing Nutrients in 100 grams Cooked Frozen Mixed Vegetables VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Valencia Oranges	Recommended Dietary Allowance
Energy	2.24% 65kcal	1.7% 49kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	9.15% 12g	130g per day for Men 19-50 years
Sugars	4.3% 3.12g	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	11.6% 4.4g	6.58% 2.5g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	23.8% 214μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	4.85% 0.063mg	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	4.75% 19μg	9.75% 39μg	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	3.56% 3.2mg	54% 48.5mg	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	2.53% 0.38mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.6% 23.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Valencia Oranges	Recommended Dietary Allowance
Calcium	2.5% 25mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	4.1% 0.037mg	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	10.3% 0.82mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	1% 0.023mg	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	7.3% 51mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	5.26% 179mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	NA	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	2.25% 83.2g	2.33% 86.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Frozen Mixed Vegetables vs Valencia Oranges:

• Boiled and Drained Frozen Mixed Vegetables have 17.8 times more Vitamin A, 3 times more Vitamin B2 and 3.1 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin B5, 2.1 times more Vitamin B9 and 15.2 times more Vitamin C than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Frozen Mixed Vegetables vs Valencia Oranges:

• Boiled and Drained Frozen Mixed Vegetables have 2.2 times more Copper, 9.1 times more Iron, 2.2 times more Magnesium, 16.5 times more Manganese, 3 times more Phosphorus, more Sodium and 8.2 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.6 times more Calcium than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables and Raw Valencia Oranges have similar amounts of Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Frozen Mixed Vegetables have 1.3 times more Energy, 1.8 times more Fiber and 2.8 times more Protein than Raw Valencia Oranges.
• Both Boiled and Drained Frozen Mixed Vegetables and Raw Valencia Oranges have similar amounts of Omega 3 and Carbohydrate per 100 g.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.