Comparing Nutrients in 14 ounces Canned Orange Juice VS Crackers, whole-wheat, reduced fat

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Crackers, whole-wheat, reduced fat	11%	16%	73%

Macro Nutrients

	Canned Orange Juice	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Energy	6.43% 187kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	13.2% 4.23g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	99% 1.58g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	74% 12.6g	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	231% 300g	130g per day for Men 19-50 years
Sugars	48% 34.8g	6.68% 4.84g	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	0% 0g	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	% 1.27g	g per day for Men 19-50 years
Sucrose	% 16g	% 3.57g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	114% 43.3g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	80.4% 45g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Crackers, whole-wheat, reduced fat	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	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	130% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	71.6% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	60% 0.78mg	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	29.8% 119μg	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	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	41.3% 49.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Crackers, whole-wheat, reduced fat	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	197% 1.77mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	394% 9.07mg	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	206% 1445mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	43.5% 1480mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	102% 56μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	197% 2957mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	108% 12mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.28% 10.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Crackers, whole-wheat, reduced fat per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Crackers, whole-wheat, reduced fat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Crackers, whole-wheat, reduced fat:

• 14 ounces of Canned Orange Juice have more Vitamin C than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 4.7 times more Vitamin B1, 26 times more Vitamin B3, 5 times more Vitamin B5, 6.4 times more Vitamin B6, 5.4 times more Vitamin E and 125 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Crackers, whole-wheat, reduced fat provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 14 ounces of Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Crackers, whole-wheat, reduced fat have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Crackers, whole-wheat, reduced fat:

• 14 ounces of Canned Orange Juice have 33.9 times more Water than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 3.9 times more Calcium, 20.3 times more Copper, 35.6 times more Iron, 12 times more Magnesium, 108.8 times more Manganese, 21.4 times more Phosphorus, 2 times more Potassium, 141 times more Selenium, 186.3 times more Sodium and 74.8 times more Zinc than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Orange Juice have 7.2 times more Sugars and more Fructose than Crackers, whole-wheat, reduced fat.
• While 14 oz of Crackers, whole-wheat, reduced fat contain 8.9 times more Energy, 50.6 times more Fat, 59.3 times more Saturated Fat, 56.9 times more Omega 3, 117.2 times more Omega 6, 6.9 times more Carbohydrate, 36.3 times more Fiber and 16.7 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