Comparing Nutrients in 14 ounces Canned Orange Juice VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Canned Orange Juice	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	6.43% 187kcal	54.5% 1580kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	44% 42.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	150% 25.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	208% 271g	130g per day for Men 19-50 years
Sugars	48% 34.8g	0% 0g	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	13.3% 9.64g	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	% 9g	NA	g per day for Men 19-50 years
Sucrose	% 16g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	70% 26.6g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	68.7% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	65% 0.85mg	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	24% 95μg	81.4% 325μg	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	133% 119mg	0% 0mg	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	5.3% 0.79mg	31.5% 4.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	60.5% 72.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	117% 1.06mg	0.9mg per day for Men 19-50 years
Fluoride	3.1% 124μg	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	4.96% 0.4mg	255% 20.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	66% 278mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	258% 5.93mg	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	9.64% 67.5mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	25.8% 877mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	186% 102μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	321% 4818mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	52.7% 5.8mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Crackers, saltines, whole wheat (includes multi-grain) per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Crackers, saltines, whole wheat (includes multi-grain):

• 14 ounces of Canned Orange Juice have more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 11.9 times more Vitamin B1, 10.7 times more Vitamin B2, 22 times more Vitamin B3, 3.6 times more Vitamin B5, 6.9 times more Vitamin B6, 3.4 times more Vitamin B9, 6 times more Vitamin E and 183 times more Vitamin K than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 14 ounces of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Crackers, saltines, whole wheat (includes multi-grain):

• 14 ounces of Canned Orange Juice have 8.9 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 12.1 times more Copper, 51.4 times more Iron, 7 times more Magnesium, 71.1 times more Manganese, 11.5 times more Phosphorus, 258 times more Selenium, 303.5 times more Sodium and 36.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Potassium per 14 ounces.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Orange Juice have more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• While 14 oz of Crackers, saltines, whole wheat (includes multi-grain) contain 8.5 times more Energy, 71.4 times more Fat, 112.7 times more Omega 3, 238.4 times more Omega 6, 6.2 times more Carbohydrate, 22.3 times more Fiber and 10.5 times more Protein than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein