Comparing Nutrients in 14 ounces Canned Orange Juice VS Snacks, banana chips

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Snacks, banana chips	2%	55%	43%

Macro Nutrients

	Canned Orange Juice	Snacks, banana chips	Recommended Dietary Allowance
Energy	6.43% 187kcal	71% 2060kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	359% 115g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	14.5% 2.46g	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	178% 232g	130g per day for Men 19-50 years
Sugars	48% 34.8g	193% 140g	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	80.4% 30.6g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Snacks, banana chips	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	49.2% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	79.4% 1.03mg	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	27.8% 25mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Snacks, banana chips	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	90% 0.81mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	269% 6.2mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	62.6% 2127mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Snacks, banana chips per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Snacks, banana chips:

• 14 ounces of Canned Orange Juice have 1.7 times more Vitamin B9 and 4.8 times more Vitamin C than Snacks, banana chips.
• While 14 oz of Snacks, banana chips contain 2.2 times more Vitamin B1, 3.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 8.4 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B3
• Both Unsweetened Canned Orange Juice as well as Snacks, banana chips have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Snacks, banana chips:

• 14 ounces of Canned Orange Juice have 20.4 times more Water than Snacks, banana chips.
• While 14 oz of Snacks, banana chips contain 9.3 times more Copper, 12.5 times more Iron, 7.6 times more Magnesium, 74.3 times more Manganese, 3.3 times more Phosphorus, 2.9 times more Potassium, 15 times more Selenium and 18.8 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 Snacks, banana chips lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, banana chips contain 11 times more Energy, 224 times more Fat, 1609.4 times more Saturated Fat, 23 times more Omega 6, 5.3 times more Carbohydrate, 4 times more Sugars, 25.7 times more Fiber and 3.4 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 Snacks, banana chips provide inadequate amounts of Omega 3 in 14 ounces.