Comparing Nutrients in 14 ounces Canned Orange Juice VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Canned Orange Juice	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	6.43% 187kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	37.2% 6.33g	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	131% 171g	130g per day for Men 19-50 years
Sugars	48% 34.8g	9.47% 6.87g	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	2.74% 2g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 16g	% 3.14g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	20.5% 0.27mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	36.7% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	39.2% 0.35mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	135% 3.1mg	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	204% 1425mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.4% 348g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Waffles, gluten-free, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Canned Orange Juice have 3 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 9 times more Vitamin B3, 2.7 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin B12, 4.8 times more Vitamin E and 111 times more Vitamin K than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• 14 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Canned Orange Juice have 1.5 times more Potassium and 2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 4 times more Calcium, 4 times more Copper, 6.3 times more Iron, 3.1 times more Magnesium, 37.2 times more Manganese, 21.1 times more Phosphorus, 126.3 times more Sodium and 12.5 times more Zinc than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Orange Juice have 5.1 times more Sugars and 4.9 times more Fructose than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 5.6 times more Energy, 58.9 times more Fat, 43.4 times more Saturated Fat, 110 times more Omega 3, 59 times more Omega 6, 3.9 times more Carbohydrate, 4.7 times more Fiber and 4 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