Comparing Nutrients in 500 calories Canned Mixed Vegetables with LiquidsVS Oranges

Weight per 500 calories

Canned Mixed Vegetables with Liquids

1389g

Oranges

1064g

Raw Oranges have 1.3 times more energy per unit of mass than Canned Mixed Vegetables Solids and Liquids, which is low in comparison to other foods. Canned Mixed Vegetables with Liquids having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Mixed Vegetables with Liquids

16%

78%

Oranges

91%

500 kcal ▼

Macro Nutrients

Canned Mixed Vegetables with Liquidsvs Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Vegetables rich in Energy

3.58%3.47g

Fat

1.3%1.28g

3.47 gvs1.28 g

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

Find Vegetables rich in Fat

2.2%0.71g

Saturated Fat

0.5%0.16g

0.71 gvs0.16 g

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

Find Vegetables rich in Saturated Fat

27.8%0.44g

Omega 3

4.65%0.074g

0.44 gvs0.074 g

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

Find Vegetables rich in Omega 3

7.2%1.22g

Omega 6

1.13%0.19g

1.22 gvs0.19 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

76%99g

Carbohydrate

96%125g

99 gvs125 g

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

Find Vegetables rich in Carbohydrate

Sugars

137%99g

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

NA gvs99 g

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

Find Vegetables rich in Sugars

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 .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

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

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

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

Find Vegetables rich in Sucrose

139%52.8g

Fiber

67%25.5g

52.8 gvs25.5 g

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

Find Vegetables rich in Fiber

35.2%19.7g

Protein

18%10g

19.7 gvs10 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Canned Mixed Vegetables with Liquidsvs Oranges

Vitamin A

13%117μg

RAE, retinol activity equivalents

NA μgvs117 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

39.4%0.47mg

Vitamin B1

77%0.93mg

Thiamine

0.47 mgvs0.93 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

42.7%0.56mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.56 mgvs0.43 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

42%6.7mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

6.7 mgvs3 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

31.7%1.6mg

Vitamin B5

53%2.66mg

Pantothenic acid

1.6 mgvs2.66 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

82.3%1.07mg

Vitamin B6

49%0.64mg

Pyridoxine

1.07 mgvs0.64 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

62.5%250μg

Vitamin B9

79.8%319μg

Folates and Folic Acid

250 μgvs319 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

58.6%52.8mg

Vitamin C

629%566mg

Ascorbic acid

52.8 mgvs566 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

12.8%1.9mg

Tocopherols and Tocotrienols

NA mgvs1.9 mg

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

Find Vegetables rich in Vitamin E

Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Canned Mixed Vegetables with Liquidsvs Oranges

29%292mg

Calcium

42.6%426mg

292 mgvs426 mg

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

Find Vegetables rich in Calcium

160%1.44mg

Copper

53%0.48mg

1.44 mgvs0.48 mg

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

Find Vegetables rich in Copper

13%514μg

Fluoride

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

514 μgvsNA μg

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

Find Vegetables rich in Fluoride

113%9.03mg

Iron

13.3%1.06mg

9.03 mgvs1.06 mg

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

Find Vegetables rich in Iron

49.6%208mg

Magnesium

25.3%106mg

208 mgvs106 mg

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

Find Vegetables rich in Magnesium

258%5.93mg

Manganese

11.6%0.27mg

5.93 mgvs0.27 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

73.4%514mg

Phosphorus

21.3%149mg

514 mgvs149 mg

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

Find Vegetables rich in Phosphorus

56.4%1917mg

Potassium

56.6%1926mg

1917 mgvs1926 mg

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

Find Vegetables rich in Potassium

5.05%2.78μg

Selenium

9.67%5.3μg

2.78 μgvs5.3 μg

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

Find Vegetables rich in Selenium

207%3111mg

Sodium

0%0mg

3111 mgvs0 mg

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

Find Vegetables rich in Sodium

64.4%7.1mg

Zinc

6.77%0.74mg

7.1 mgvs0.74 mg

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

Find Vegetables rich in Zinc

34%1253g

Water

25%923g

1253 gvs923 g

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

Find Vegetables rich in Water

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

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

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

Canned Mixed Vegetables Solids and Liquids have 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.
While Raw Oranges contain 1.5 times more Calcium and 1.9 times more Selenium than Canned Mixed Vegetables Solids and Liquids.
Both Canned Mixed Vegetables Solids and Liquids and Raw Oranges have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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

Compare more foods per 500 kcal:

Canned Mixed Vegetables with LiquidsVS Canned Mixed VegetablesOrangesVS Canned Mixed VegetablesCanned Mixed Vegetables with LiquidsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Canned Mixed Vegetables with LiquidsVS Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: