Comparing Nutrients in 500 calories OrangesVS Canned Mixed Vegetables with Liquids

Weight per 500 calories

Oranges

1064g

Canned Mixed Vegetables with Liquids

1389g

Oranges have 1.3 times more energy per 100g than Canned Mixed Vegetables with Liquids. It has low energy density when compared to other foods. Canned Mixed Vegetables Solids and Liquids having low energy density.

Which food has more nutrients per 500 calories - Oranges or Canned Mixed Vegetables with Liquids?

Macros Ratio

Protein Fat Carbs

Oranges

91%

Canned Mixed Vegetables with Liquids

16%

78%

500 kcal ▼

Macro Nutrients

Orangesvs Canned Mixed Vegetables with Liquids

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.28g

Fat

3.58%3.47g

1.28 gvs3.47 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.5%0.16g

Saturated Fat

2.2%0.71g

0.16 gvs0.71 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.65%0.074g

Omega 3

27.8%0.44g

0.074 gvs0.44 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.13%0.19g

Omega 6

7.2%1.22g

0.19 gvs1.22 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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96%125g

Carbohydrate

76%99g

125 gvs99 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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137%99g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

99 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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67%25.5g

Fiber

139%52.8g

25.5 gvs52.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18%10g

Protein

35.2%19.7g

10 gvs19.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Orangesvs Canned Mixed Vegetables with Liquids

13%117μg

Vitamin A

RAE, retinol activity equivalents

117 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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77%0.93mg

Vitamin B1

39.4%0.47mg

Thiamine

0.93 mgvs0.47 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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32.7%0.43mg

Vitamin B2

42.7%0.56mg

Riboflavin

0.43 mgvs0.56 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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18.8%3mg

Vitamin B3

42%6.7mg

Niacin, nicotinic acid, niacinamide

3 mgvs6.7 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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53%2.66mg

Vitamin B5

31.7%1.6mg

Pantothenic acid

2.66 mgvs1.6 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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49%0.64mg

Vitamin B6

82.3%1.07mg

Pyridoxine

0.64 mgvs1.07 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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79.8%319μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

319 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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629%566mg

Vitamin C

58.6%52.8mg

Ascorbic acid

566 mgvs52.8 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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12.8%1.9mg

Vitamin E

Tocopherols and Tocotrienols

1.9 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Orangesvs Canned Mixed Vegetables with Liquids

42.6%426mg

Calcium

29%292mg

426 mgvs292 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53%0.48mg

Copper

160%1.44mg

0.48 mgvs1.44 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

13%514μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs514 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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13.3%1.06mg

Iron

113%9.03mg

1.06 mgvs9.03 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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25.3%106mg

Magnesium

49.6%208mg

106 mgvs208 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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11.6%0.27mg

Manganese

258%5.93mg

0.27 mgvs5.93 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.3%149mg

Phosphorus

73.4%514mg

149 mgvs514 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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56.6%1926mg

Potassium

56.4%1917mg

1926 mgvs1917 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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9.67%5.3μg

Selenium

5.05%2.78μg

5.3 μgvs2.78 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

207%3111mg

0 mgvs3111 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.77%0.74mg

Zinc

64.4%7.1mg

0.74 mgvs7.1 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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25%923g

Water

34%1253g

923 gvs1253 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Oranges vs Canned Mixed Vegetables with Liquids:

Raw Oranges have 2 times more Vitamin B1, 1.7 times more Vitamin B5, 1.3 times more Vitamin B9 and 10.7 times more Vitamin C than Canned Mixed Vegetables Solids and Liquids.
While Canned Mixed Vegetables Solids and Liquids contain 1.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Oranges.
Both Raw Oranges as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oranges vs Canned Mixed Vegetables with Liquids:

Raw Oranges have 1.5 times more Calcium and 1.9 times more Selenium than Canned Mixed Vegetables Solids and Liquids.
While Canned Mixed Vegetables Solids and Liquids contain 3 times more Copper, 8.5 times more Iron, 2 times more Magnesium, 22.3 times more Manganese, 3.5 times more Phosphorus, more Sodium, 9.5 times more Zinc and 1.4 times more Water than Raw Oranges.
Both Raw Oranges and Canned Mixed Vegetables Solids and Liquids have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges have 1.3 times more Carbohydrate than Canned Mixed Vegetables Solids and Liquids.
While Canned Mixed Vegetables Solids and Liquids contain 6 times more Omega 3, 6.4 times more Omega 6, 2.1 times more Fiber and 2 times more Protein than Raw Oranges.
Both Raw Oranges and Canned Mixed Vegetables Solids and Liquids have similar amounts of Energy per 500 kcal.
Both Raw Oranges as well as Canned Mixed Vegetables Solids and Liquids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

OrangesVS Valencia OrangesCanned Mixed Vegetables with LiquidsVS Valencia OrangesOrangesVS Canned Mixed VegetablesCanned Mixed Vegetables with LiquidsVS Canned Mixed Vegetables

Compare Foods

Comparing Nutrients in 500 calories OrangesVS Canned Mixed Vegetables with Liquids

Weight per 500 calories

Which food has more nutrients per 500 calories - Oranges or Canned Mixed Vegetables with Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: