Comparing Nutrients in 14 ounces Canned Orange Juice VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Canned Orange Juice	Laver Seaweed	Recommended Dietary Allowance
Energy	6.43% 187kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.76% 0.24g	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	0.093% 0.016g	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	15.6% 20.3g	130g per day for Men 19-50 years
Sugars	48% 34.8g	2.7% 1.94g	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	3.13% 1.2g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	115% 1032μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	36.5% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	48.5% 0.63mg	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	145% 579μg	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	172% 155mg	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	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Laver Seaweed	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	116% 1.05mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	170% 3.92mg	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	33% 230mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	9.4% 348g	9.12% 337g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Laver Seaweed per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Laver Seaweed:

• 14 oz of Raw Laver Seaweed contain 28.9 times more Vitamin A, 2.5 times more Vitamin B1, 21.2 times more Vitamin B2, 7.3 times more Vitamin B3, 2.9 times more Vitamin B5, 5.1 times more Vitamin B6, 6.1 times more Vitamin B9, 1.3 times more Vitamin C, 5 times more Vitamin E and 40 times more Vitamin K than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Laver Seaweed:

• 14 ounces of Canned Orange Juice have 5 times more Magnesium than Laver Seaweed.
• While 14 oz of Raw Laver Seaweed contain 7 times more Calcium, 12 times more Copper, 18 times more Iron, 47 times more Manganese, 3.4 times more Phosphorus, 1.9 times more Potassium, 12 times more Sodium and 26.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Laver Seaweed contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• 14 ounces of Laver Seaweed lack sufficient amounts of Magnesium
• Both Unsweetened Canned Orange Juice as well as Raw Laver Seaweed lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Orange Juice have 2.2 times more Carbohydrate and 17.9 times more Sugars than Laver Seaweed.
• While 14 oz of Raw Laver Seaweed contain 8.5 times more Protein than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Protein
• Both Unsweetened Canned Orange Juice as well as Raw Laver Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in 14 ounces.