Comparing Nutrients in 7 ounces Canned Mixed Vegetables with LiquidsVS Oranges

Macros Ratio

Protein Fat Carbs

Canned Mixed Vegetables with Liquids

16%

78%

Oranges

91%

7 oz ▼

Macro Nutrients

Canned Mixed Vegetables with Liquidsvs Oranges

2.46%71.4kcal

Energy

3.2%93kcal

71.4 kcalvs93 kcal

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

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0.51%0.5g

Fat

0.25%0.24g

0.5 gvs0.24 g

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

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0.32%0.1g

Saturated Fat

0.093%0.03g

0.1 gvs0.03 g

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

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3.97%0.064g

Omega 3

0.87%0.014g

0.064 gvs0.014 g

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

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1.03%0.17g

Omega 6

0.21%0.036g

0.17 gvs0.036 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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11%14g

Carbohydrate

18%23.3g

14 gvs23.3 g

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

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Sugars

25.6%18.6g

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

NA gvs18.6 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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20%7.54g

Fiber

12.5%4.76g

7.54 gvs4.76 g

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

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5.03%2.8g

Protein

3.33%1.87g

2.8 gvs1.87 g

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

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Vitamins

Canned Mixed Vegetables with Liquidsvs Oranges

Vitamin A

2.43%22μg

RAE, retinol activity equivalents

NA μgvs22 μg

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

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5.62%0.067mg

Vitamin B1

14.4%0.17mg

Thiamine

0.067 mgvs0.17 mg

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

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6.1%0.079mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.079 mgvs0.079 mg

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

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5.98%0.96mg

Vitamin B3

3.5%0.56mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs0.56 mg

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

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4.52%0.23mg

Vitamin B5

9.92%0.5mg

Pantothenic acid

0.23 mgvs0.5 mg

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

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11.8%0.15mg

Vitamin B6

9.16%0.12mg

Pyridoxine

0.15 mgvs0.12 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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8.93%35.7μg

Vitamin B9

15%59.5μg

Folates and Folic Acid

35.7 μgvs59.5 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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8.38%7.54mg

Vitamin C

117%106mg

Ascorbic acid

7.54 mgvs106 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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Vitamin E

2.4%0.36mg

Tocopherols and Tocotrienols

NA mgvs0.36 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Canned Mixed Vegetables with Liquidsvs Oranges

4.17%41.7mg

Calcium

7.94%79.4mg

41.7 mgvs79.4 mg

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

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23%0.21mg

Copper

9.92%0.089mg

0.21 mgvs0.089 mg

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

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1.84%73.4μg

Fluoride

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

73.4 μgvsNA μg

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

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16%1.3mg

Iron

2.5%0.2mg

1.3 mgvs0.2 mg

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

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7.1%29.8mg

Magnesium

4.72%20mg

29.8 mgvs20 mg

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

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37%0.85mg

Manganese

2.16%0.05mg

0.85 mgvs0.05 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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10.5%73.4mg

Phosphorus

3.97%27.8mg

73.4 mgvs27.8 mg

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

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8.05%274mg

Potassium

10.6%359mg

274 mgvs359 mg

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

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0.72%0.4μg

Selenium

1.8%0.99μg

0.4 μgvs0.99 μg

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

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29.6%445mg

Sodium

0%0mg

445 mgvs0 mg

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

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9.2%1mg

Zinc

1.26%0.14mg

1 mgvs0.14 mg

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

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4.84%179g

Water

4.65%172g

179 gvs172 g

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

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Lets compare vitamin content per 7 ounces of Canned Mixed Vegetables with Liquids vs Oranges:

Canned Mixed Vegetables Solids and Liquids have 1.7 times more Vitamin B3 and 1.3 times more Vitamin B6 than Raw Oranges.
While Raw Oranges contain 2.6 times more Vitamin B1, 2.2 times more Vitamin B5, 1.7 times more Vitamin B9 and 14 times more Vitamin C than Canned Mixed Vegetables Solids and Liquids.
Both Canned Mixed Vegetables Solids and Liquids and Raw Oranges have similar amounts of Vitamin B2 per 7 oz.
Both Canned Mixed Vegetables Solids and Liquids as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Mixed Vegetables with Liquids vs Oranges:

Canned Mixed Vegetables Solids and Liquids have 2.3 times more Copper, 6.5 times more Iron, 1.5 times more Magnesium, 17.1 times more Manganese, 2.6 times more Phosphorus, more Sodium and 7.3 times more Zinc than Raw Oranges.
While Raw Oranges contain 1.9 times more Calcium and 1.3 times more Potassium than Canned Mixed Vegetables Solids and Liquids.
Both Canned Mixed Vegetables Solids and Liquids and Raw Oranges have similar amounts of Water per 7 oz.
Both Canned Mixed Vegetables Solids and Liquids as well as Raw Oranges have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

Canned Mixed Vegetables Solids and Liquids have 4.6 times more Omega 3, 1.6 times more Fiber and 1.5 times more Protein than Raw Oranges.
While Raw Oranges contain 1.3 times more Energy and 1.6 times more Carbohydrate than Canned Mixed Vegetables Solids and Liquids.
Both Canned Mixed Vegetables Solids and Liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

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

Compare Foods

Comparing Nutrients in 7 ounces Canned Mixed Vegetables with LiquidsVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: