Comparing Nutrients in 14 ounces Canned Orange Juice VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Canned Orange Juice	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	6.43% 187kcal	35% 1020kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	NA	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	123% 160g	130g per day for Men 19-50 years
Sugars	48% 34.8g	16.3% 12g	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	8.5% 6.15g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	% 16g	% 0g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	NA	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	42.7% 0.56mg	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	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	13.8% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	49% 0.44mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	116% 2.66mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.4% 348g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 14 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 6.4 times more Vitamin B1, 4.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.6 times more Vitamin E than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin E

Comparing minerals per 14 ounces for Canned Orange Juice vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• 14 ounces of Canned Orange Juice have 2 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 14 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 4.1 times more Calcium, 5 times more Copper, 8.9 times more Iron, 4.2 times more Magnesium, 32 times more Manganese, 7.5 times more Phosphorus, 92 times more Selenium, 136 times more Sodium and 19.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain similar levels of Potassium per 14 ounces.
• 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 2.9 times more Sugars and 1.6 times more Fructose than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While 14 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 5.5 times more Energy, 54.7 times more Fat, 3.7 times more Carbohydrate, 9.7 times more Fiber and 8.3 times more Protein than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein