Comparing Nutrients in 1 kilogram Canned Orange Juice VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Oat Flour	15%	20%	65%

Macro Nutrients

	Canned Orange Juice	Oat Flour	Recommended Dietary Allowance
Energy	16.2% 470kcal	139% 4040kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	50.2% 16g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	187% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	505% 657g	130g per day for Men 19-50 years
Sugars	121% 87.6g	11% 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	33.5% 24.3g	0% 0g	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	% 22.7g	% 1g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 5g	g per day for Men 19-50 years
Fiber	7.9% 3g	171% 65g	38g per day for Men 19-50 years
Protein	12% 6.8g	262% 147g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Oat Flour	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	577% 6.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	96% 1.25mg	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	60% 240μg	80% 320μg	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	334% 301mg	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	13.3% 2mg	46.7% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	26.7% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Oat Flour	Recommended Dietary Allowance
Calcium	10% 100mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	486% 4.37mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	343% 1440mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	1747% 40mg	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	24.3% 170mg	646% 4520mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	618% 340μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	291% 32mg	11mg per day for Men 19-50 years
Water	23.7% 877g	2.3% 85.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Oat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Oat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Oat Flour:

• 1 kilogram of Canned Orange Juice has more Vitamin C than Oat Flour.
• While 1 kg of Partially Debranned Oat Flour contains 17.7 times more Vitamin B1, 6 times more Vitamin B2, 7.3 times more Vitamin B3, 4 times more Vitamin B6, 1.3 times more Vitamin B9, 3.5 times more Vitamin E and 32 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Oat Flour provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Oat Flour have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Oat Flour:

• 1 kilogram of Canned Orange Juice has 10.3 times more Water than Oat Flour.
• While 1 kg of Partially Debranned Oat Flour contains 5.5 times more Calcium, 19.9 times more Copper, 40 times more Iron, 14.4 times more Magnesium, 191.4 times more Manganese, 26.6 times more Phosphorus, 2 times more Potassium, 340 times more Selenium and 80 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 11 times more Sugars and more Fructose than Oat Flour.
• While 1 kg of Partially Debranned Oat Flour contains 8.6 times more Energy, 60.8 times more Fat, 89.3 times more Saturated Fat, 20.7 times more Omega 3, 118 times more Omega 6, 6 times more Carbohydrate, 21.7 times more Fiber and 21.6 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein