Comparing Nutrients in 14 ounces Canned Orange Juice VS Passion-fruit, Purple

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Passion-fruit, Purple	8%	6%	86%

Macro Nutrients

	Canned Orange Juice	Passion-fruit, Purple	Recommended Dietary Allowance
Energy	6.43% 187kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	9.57% 1.63g	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	71.4% 93g	130g per day for Men 19-50 years
Sugars	48% 34.8g	61.3% 44.5g	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	109% 41.3g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	15.6% 8.73g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Passion-fruit, Purple	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	28.2% 254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	30.5% 0.4mg	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	14% 55.6μg	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	132% 119mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Passion-fruit, Purple	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	38% 0.34mg	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	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	NA	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	40.6% 1381mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	7.82% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Passion-fruit, Purple per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Passion-fruit, Purple to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Passion-fruit, Purple:

• 14 ounces of Canned Orange Juice have more Vitamin B1 and 1.7 times more Vitamin B9 than Passion-fruit, Purple.
• While 14 oz of Raw Passion-fruit, Purple contain 7.1 times more Vitamin A, 6.2 times more Vitamin B2, 7.5 times more Vitamin B3 and 3.2 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Passion-fruit, Purple provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• 14 ounces of Passion-fruit, Purple have insufficient amounts of Vitamin B1
• Both Unsweetened Canned Orange Juice as well as Raw Passion-fruit, Purple have insufficient amounts of Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Passion-fruit, Purple:

• 14 ounces of Canned Orange Juice have 1.2 times more Water than Passion-fruit, Purple.
• While 14 oz of Raw Passion-fruit, Purple contain 3.9 times more Copper, 16 times more Iron, 2.9 times more Magnesium, 4 times more Phosphorus and 1.9 times more Potassium than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Iron
• Both Unsweetened Canned Orange Juice as well as Raw Passion-fruit, Purple lack sufficient amounts of Calcium, Selenium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Passion-fruit, Purple contain 2.1 times more Energy, 15.2 times more Omega 6, 2.1 times more Carbohydrate, 1.3 times more Sugars, 34.7 times more Fiber and 3.2 times more Protein than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Passion-fruit, Purple provide inadequate amounts of Omega 3 in 14 ounces.