Comparing Nutrients in 1 kilogram Canned Orange Juice VS Pie, apple, commercially prepared, enriched flour

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Pie, apple, commercially prepared, enriched flour	3%	41%	56%

Macro Nutrients

	Canned Orange Juice	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Energy	16.2% 470kcal	81.7% 2370kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	119% 38g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	122% 20.7g	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	262% 340g	130g per day for Men 19-50 years
Sugars	121% 87.6g	216% 157g	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	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	% 22.7g	NA	g per day for Men 19-50 years
Sucrose	% 40.6g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	42% 16g	38g per day for Men 19-50 years
Protein	12% 6.8g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Vitamin A	10% 90μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	16.4% 2.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	29.2% 0.38mg	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	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	334% 301mg	35.6% 32mg	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	101% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Pie, apple, commercially prepared, enriched flour	Recommended Dietary Allowance
Calcium	10% 100mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	51% 0.46mg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	79% 1.82mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	19% 650mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	134% 2010mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	23.7% 877g	14% 522g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Pie, apple, commercially prepared, enriched flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Pie, apple, commercially prepared, enriched flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Pie, apple, commercially prepared, enriched flour:

• 1 kilogram of Canned Orange Juice has 1.4 times more Vitamin B1, 1.5 times more Vitamin B5 and 9.4 times more Vitamin C than Pie, apple, commercially prepared, enriched flour.
• While 1 kg of Pie, apple, commercially prepared, enriched flour contains 3.6 times more Vitamin A, 1.3 times more Vitamin B2, 7.6 times more Vitamin E and 35 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Pie, apple, commercially prepared, enriched flour provide similar amounts of Vitamin B6 and Vitamin B9 per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Pie, apple, commercially prepared, enriched flour have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Pie, apple, commercially prepared, enriched flour:

• 1 kilogram of Canned Orange Juice has 1.4 times more Magnesium, 2.8 times more Potassium and 1.7 times more Water than Pie, apple, commercially prepared, enriched flour.
• While 1 kg of Pie, apple, commercially prepared, enriched flour contains 2.1 times more Copper, 4.5 times more Iron, 8.7 times more Manganese, 1.4 times more Phosphorus and 50.3 times more Sodium than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron and Manganese
• 1 kilogram of Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Magnesium and Potassium
• Both Unsweetened Canned Orange Juice as well as Pie, apple, commercially prepared, enriched flour lack sufficient amounts of Calcium, Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Pie, apple, commercially prepared, enriched flour contains 5 times more Energy, 73.3 times more Fat, 210.9 times more Saturated Fat, 17.6 times more Omega 3, 76.5 times more Omega 6, 3.1 times more Carbohydrate, 1.8 times more Sugars, 5.3 times more Fiber and 2.8 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