Comparing Nutrients in 14 ounces Canned Orange Juice VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Canned Orange Juice	Raw Quinoa	Recommended Dietary Allowance
Energy	6.43% 187kcal	50.4% 1461kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	25% 24g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	8.76% 2.8g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	69.5% 12g	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	196% 255g	130g per day for Men 19-50 years
Sugars	48% 34.8g	NA	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	73% 27.8g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	61.3% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	149% 1.93mg	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	183% 730μg	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	NA	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	64.6% 9.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Raw Quinoa	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	260% 2.34mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	186% 782mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	351% 8.07mg	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	259% 1814mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	65.7% 2235mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	61.3% 33.7μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Raw Quinoa per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Raw Quinoa to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Raw Quinoa:

• 14 oz of Raw Quinoa contain 9.2 times more Vitamin B1, 15.1 times more Vitamin B2, 7.6 times more Vitamin B3, 4.3 times more Vitamin B5, 15.7 times more Vitamin B6, 7.7 times more Vitamin B9 and 12.2 times more Vitamin E than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Unsweetened Canned Orange Juice as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Raw Quinoa:

• 14 ounces of Canned Orange Juice have 6.6 times more Water than Raw Quinoa.
• While 14 oz of Raw Quinoa contain 4.7 times more Calcium, 26.8 times more Copper, 45.7 times more Iron, 19.7 times more Magnesium, 96.8 times more Manganese, 26.9 times more Phosphorus, 3.1 times more Potassium, 85 times more Selenium and 77.5 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 oz of Raw Quinoa contain 7.8 times more Energy, 40.5 times more Fat, 39.2 times more Saturated Fat, 37.1 times more Omega 3, 110.3 times more Omega 6, 5.8 times more Carbohydrate, 23.3 times more Fiber and 20.8 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