Comparing Nutrients in 14 ounces Canned Orange Juice VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Canned Orange Juice	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	6.43% 187kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	12.6% 2.14g	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	92% 119g	130g per day for Men 19-50 years
Sugars	48% 34.8g	4.1% 2.98g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	% 16g	% 0.79g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	42.5% 23.8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cooked Whole-wheat Pasta	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	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	28.4% 0.37mg	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	21% 83.3μg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	99% 0.89mg	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	85.3% 6.83mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	228% 5.24mg	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	72% 504mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	262% 144μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	9.4% 348g	6.63% 245g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cooked Whole-wheat Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Cooked Whole-wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Cooked Whole-wheat Pasta:

• 14 ounces of Canned Orange Juice have more Vitamin C than Cooked Whole-wheat Pasta.
• While 14 oz of Cooked Whole-wheat Pasta contain 4 times more Vitamin B1, 4.7 times more Vitamin B2, 15.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 3 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Whole-wheat Pasta provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 14 ounces of Cooked Whole-wheat Pasta have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Cooked Whole-wheat Pasta:

• 14 ounces of Canned Orange Juice have 1.9 times more Potassium and 1.4 times more Water than Cooked Whole-wheat Pasta.
• While 14 oz of Cooked Whole-wheat Pasta contain 10.2 times more Copper, 17.2 times more Iron, 5.4 times more Magnesium, 62.9 times more Manganese, 7.5 times more Phosphorus, 363 times more Selenium and 33.5 times more Zinc than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Cooked Whole-wheat Pasta lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Orange Juice have 11.7 times more Sugars and 34.7 times more Fructose than Cooked Whole-wheat Pasta.
• While 14 oz of Cooked Whole-wheat Pasta contain 3.2 times more Energy, 5.1 times more Omega 3, 19.9 times more Omega 6, 2.7 times more Carbohydrate, 13 times more Fiber and 8.8 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