Comparing Nutrients in 14 ounces Chilled Orange Juice VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Chilled Orange Juice	Dried Leeks	Recommended Dietary Allowance
Energy	6.7% 194kcal	44% 1274kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	3.46% 1.1g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	171% 2.74g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	11% 1.87g	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	228% 296g	130g per day for Men 19-50 years
Sugars	45.5% 33g	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	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	109% 41.3g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	108% 60.3g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Dried Leeks	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	6.17% 55.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	265% 3.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	61% 3.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	369% 4.8mg	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	363% 1453μg	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	520% 468mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Dried Leeks	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	143% 1429mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	290% 2.6mg	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	377% 30mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	152% 639mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	455% 10.5mg	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	196% 1373mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	280% 9525mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	24% 2.6mg	11mg per day for Men 19-50 years
Water	9.36% 346g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Dried Leeks per 14 oz

Compare the macro and micronutrient content in 14 oz of Chilled Orange Juice versus 14 oz of Dried Leeks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chilled Orange Juice vs Dried Leeks:

• 14 oz of Freeze-dried Leeks contain 17.4 times more Vitamin B1, 10.3 times more Vitamin B2, 12.5 times more Vitamin B3, 3.9 times more Vitamin B5, 15.9 times more Vitamin B6, 19.3 times more Vitamin B9 and 3.5 times more Vitamin C than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Chilled Orange Juice from Concentrate as well as Freeze-dried Leeks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Chilled Orange Juice vs Dried Leeks:

• 14 ounces of Chilled Orange Juice have 43.6 times more Water than Dried Leeks.
• While 14 oz of Freeze-dried Leeks contain 32.7 times more Calcium, 15.6 times more Copper, 58.5 times more Iron, 14.6 times more Magnesium, 114.5 times more Manganese, 20.4 times more Phosphorus, 13.5 times more Potassium, 57 times more Selenium, 17.5 times more Sodium and 9.4 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 oz of Freeze-dried Leeks contain 6.6 times more Energy, 17.5 times more Fat, 98.7 times more Omega 3, 20.4 times more Omega 6, 6.5 times more Carbohydrate, 34.7 times more Fiber and 22.4 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