Comparing Nutrients in 14 ounces Chilled Orange Juice VS Rice crackers

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Rice crackers	10%	11%	79%

Macro Nutrients

	Chilled Orange Juice	Rice crackers	Recommended Dietary Allowance
Energy	6.7% 194kcal	57% 1651kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0% 0g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	37% 6.28g	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	252% 328g	130g per day for Men 19-50 years
Sugars	45.5% 33g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Rice crackers	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	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	129% 6.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.2% 0.3mg	169% 2.2mg	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	22% 87.3μg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Rice crackers	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	133% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	147% 619mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	703% 16mg	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	205% 1437mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	28.4% 964mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	61.7% 925mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	9.36% 346g	0.012% 0.44g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Rice crackers per 14 oz

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

Lets compare vitamin content per 14 ounces of Chilled Orange Juice vs Rice crackers:

• 14 ounces of Chilled Orange Juice have more Vitamin C than Rice crackers.
• While 14 oz of Rice crackers contain 9.5 times more Vitamin B1, 2.6 times more Vitamin B2, 19.8 times more Vitamin B3, 8.3 times more Vitamin B5, 7.3 times more Vitamin B6 and 6.3 times more Vitamin E than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Rice crackers provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin E
• 14 ounces of Rice crackers have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Rice crackers have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Chilled Orange Juice vs Rice crackers:

• 14 ounces of Chilled Orange Juice have 792.9 times more Water than Rice crackers.
• While 14 oz of Rice crackers contain 7.2 times more Copper, 14.2 times more Magnesium, 177 times more Manganese, 21.3 times more Phosphorus, 1.4 times more Potassium, 255 times more Selenium, 116.5 times more Sodium and 31.4 times more Zinc than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Chilled Orange Juice from Concentrate as well as Rice crackers lack sufficient amounts of Calcium and Iron in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chilled Orange Juice have more Sugars than Rice crackers.
• While 14 oz of Rice crackers contain 8.5 times more Energy, 41.7 times more Fat, 8.4 times more Omega 3, 68.8 times more Omega 6, 7.2 times more Carbohydrate and 14.7 times more Protein than Chilled Orange Juice from Concentrate.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• Both Chilled Orange Juice from Concentrate as well as Rice crackers provide inadequate amounts of Fiber in 14 ounces.