Comparing Nutrients in 14 ounces Canned Orange Juice VS Snacks, popcorn, air-popped (Unsalted)

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Canned Orange Juice	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	6.43% 187kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	7.07% 2.26g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	43% 7.3g	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	238% 309g	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	158% 60g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	85% 47.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Snacks, popcorn, air-popped (Unsalted)	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	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	86.4% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	48.2% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	33.3% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	74.8% 0.97mg	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	23% 91μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	NA	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	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	185% 1.67mg	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	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	163% 3.74mg	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	170% 1191mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	35% 1195mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	71.4% 39.3μg	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	124% 13.7mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Snacks, popcorn, air-popped (Unsalted) per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Snacks, popcorn, air-popped (Unsalted) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Snacks, popcorn, air-popped (Unsalted):

• 14 ounces of Canned Orange Juice have more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• While 14 oz of Snacks, popcorn, air-popped (Unsalted) contain 5.2 times more Vitamin B1, 13.5 times more Vitamin B2, 9.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 7.9 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Snacks, popcorn, air-popped (Unsalted) 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 Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Snacks, popcorn, air-popped (Unsalted):

• 14 ounces of Canned Orange Juice have 21.4 times more Water than Snacks, popcorn, air-popped (Unsalted).
• While 14 oz of Snacks, popcorn, air-popped (Unsalted) contain 19.1 times more Copper, 26.6 times more Iron, 13.1 times more Magnesium, 44.9 times more Manganese, 17.6 times more Phosphorus, 1.6 times more Potassium, 99 times more Selenium and 86 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, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, popcorn, air-popped (Unsalted) contain 8.1 times more Energy, 28 times more Fat, 8.6 times more Omega 3, 68.1 times more Omega 6, 7.1 times more Carbohydrate, 50.3 times more Fiber and 17.6 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