Comparing Nutrients in 14 ounces Chilled Orange Juice VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Chilled Orange Juice	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	6.7% 194kcal	53.8% 1560kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	3.03% 0.97g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	251% 327g	130g per day for Men 19-50 years
Sugars	45.5% 33g	2.1% 1.5g	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	12.2% 8.85g	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	% 8.26g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	171% 2.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	180% 2.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	142% 22.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	26% 0.34mg	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	19% 75.4μg	123% 492μg	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	148% 133mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	6.45% 0.52mg	383% 30.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	110% 2.53mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	154% 85μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	225% 3370mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	9.36% 346g	0.36% 13.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Crackers, saltines, fat-free, low-sodium per 14 oz

Compare the macro and micronutrient content in 14 oz of Chilled Orange Juice versus 14 oz of Crackers, saltines, fat-free, low-sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chilled Orange Juice vs Crackers, saltines, fat-free, low-sodium:

• 14 ounces of Chilled Orange Juice have more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 11.3 times more Vitamin B1, 15.1 times more Vitamin B2, 20.4 times more Vitamin B3, 2 times more Vitamin B5, 6.5 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Crackers, saltines, fat-free, low-sodium provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• 14 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Chilled Orange Juice vs Crackers, saltines, fat-free, low-sodium:

• 14 ounces of Chilled Orange Juice have 1.5 times more Potassium and 25.7 times more Water than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 2 times more Calcium, 3.5 times more Copper, 59.4 times more Iron, 2.4 times more Magnesium, 27.7 times more Manganese, 6.6 times more Phosphorus, 214 times more Selenium, 424.5 times more Sodium and 13.4 times more Zinc than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chilled Orange Juice have 21.9 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• While 14 oz of Crackers, saltines, fat-free, low-sodium contain 8 times more Energy, 5.4 times more Omega 3, 28.1 times more Omega 6, 7.1 times more Carbohydrate, 9 times more Fiber and 15.4 times more Protein than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein