Comparing Nutrients in 14 ounces Sugars, maple VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sugars, maple	0%	0%	100%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sugars, maple	Canned Orange Juice	Recommended Dietary Allowance
Energy	48.4% 1405kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.33% 0.4g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	278% 361g	33.6% 43.7g	130g per day for Men 19-50 years
Sugars	465% 337g	48% 34.8g	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	NA	13.3% 9.64g	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	NA	% 9g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	0% 0g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Sugars, maple	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.99% 0.16mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	9.46% 0.12mg	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	0% 0μg	24% 95μg	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	0% 0mg	133% 119mg	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	0% 0mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sugars, maple	Canned Orange Juice	Recommended Dietary Allowance
Calcium	35.7% 357mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	9.7% 0.087mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.1% 124μg	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	80% 6.4mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	763% 17.6mg	3.62% 0.083mg	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	1.7% 12mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	32% 1087mg	21.5% 730mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	219% 24mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	0.86% 31.8g	9.4% 348g	3700g per day for Men 19-50 years

Nutrient Comparison: Sugars, maple VS Canned Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Sugars, maple versus 14 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sugars, maple vs Canned Orange Juice:

• 14 oz of Unsweetened Canned Orange Juice contain 4.3 times more Vitamin B1, 3.8 times more Vitamin B5, 10.3 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Sugars, maple.
• 14 ounces of Sugars, maple have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Sugars, maple as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Sugars, maple vs Canned Orange Juice:

• 14 ounces of Sugars, maple have 9 times more Calcium, 4.5 times more Copper, 16.1 times more Iron, 1.9 times more Magnesium, 210.6 times more Manganese, 1.5 times more Potassium and 151.5 times more Zinc than Canned Orange Juice.
• While 14 oz of Unsweetened Canned Orange Juice contain 5.7 times more Phosphorus and 11 times more Water than Sugars, maple.
• 14 ounces of Sugars, maple lack sufficient amounts of Phosphorus
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Sugars, maple as well as Unsweetened Canned Orange Juice lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sugars, maple have 7.5 times more Energy, 8.3 times more Carbohydrate and 9.7 times more Sugars than Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy
• Both Sugars, maple as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6, Fiber and Protein in 14 ounces.