Comparing Nutrients in 14 ounces Canned Orange Juice VS Syrups, chocolate, fudge-type

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Syrups, chocolate, fudge-type	5%	23%	72%

Macro Nutrients

	Canned Orange Juice	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Energy	6.43% 187kcal	48% 1389kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	49.4% 15.8g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	5.8% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	192% 250g	130g per day for Men 19-50 years
Sugars	48% 34.8g	191% 138g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Syrups, chocolate, fudge-type	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	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	9.45% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	6.1% 0.079mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	133% 119mg	0.88% 0.79mg	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	69.6% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Syrups, chocolate, fudge-type	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	153% 1.4mg	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	64.5% 5.16mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	64% 1.47mg	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	55% 385mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	16.6% 9.13μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	92% 1373mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	9.4% 348g	2.34% 86.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Syrups, chocolate, fudge-type per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Syrups, chocolate, fudge-type to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Syrups, chocolate, fudge-type:

• 14 ounces of Canned Orange Juice have 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 6 times more Vitamin B9 and 150.5 times more Vitamin C than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain 4.3 times more Vitamin B2, more Vitamin B12, 13.2 times more Vitamin E and 25 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Syrups, chocolate, fudge-type provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B12, Vitamin E and Vitamin K
• 14 ounces of Syrups, chocolate, fudge-type have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Syrups, chocolate, fudge-type have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Syrups, chocolate, fudge-type:

• 14 ounces of Canned Orange Juice have 4 times more Water than Syrups, chocolate, fudge-type.
• While 14 oz of Syrups, chocolate, fudge-type contain 4.9 times more Calcium, 15.8 times more Copper, 13 times more Iron, 4.8 times more Magnesium, 17.7 times more Manganese, 5.7 times more Phosphorus, 1.5 times more Potassium, 23 times more Selenium, 86.5 times more Sodium and 20.8 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 Syrups, chocolate, fudge-type contain 7.4 times more Energy, 59.3 times more Fat, 221.1 times more Saturated Fat, 5.7 times more Carbohydrate, 4 times more Sugars, 9.3 times more Fiber and 6.8 times more Protein than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Syrups, chocolate, fudge-type provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.