Comparing Nutrients in 1 kilogram Canned Orange Juice VS Puff pastry, frozen, ready-to-bake, baked

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Puff pastry, frozen, ready-to-bake, baked	5%	62%	33%

Macro Nutrients

	Canned Orange Juice	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Energy	16.2% 470kcal	192% 5580kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	397% 385g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	172% 55g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1618% 26g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	1155% 196g	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	352% 457g	130g per day for Men 19-50 years
Sugars	121% 87.6g	10.3% 7.5g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	12% 6.8g	132% 74g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Puff pastry, frozen, ready-to-bake, baked	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	269% 3.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	198% 2.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	14.6% 0.19mg	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	138% 550μg	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	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	136% 163μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Puff pastry, frozen, ready-to-bake, baked	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	128% 1.15mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	215% 4.95mg	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	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	18.2% 620mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	445% 245μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	23.7% 877g	2% 74g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Puff pastry, frozen, ready-to-bake, baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Puff pastry, frozen, ready-to-bake, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Puff pastry, frozen, ready-to-bake, baked:

• 1 kilogram of Canned Orange Juice has more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin C than Puff pastry, frozen, ready-to-bake, baked.
• While 1 kg of Puff pastry, frozen, ready-to-bake, baked contains 8.3 times more Vitamin B1, 12.3 times more Vitamin B2, 18.9 times more Vitamin B3, 2.3 times more Vitamin B9, 2.8 times more Vitamin E and 163 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin B5, Vitamin B6 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Puff pastry, frozen, ready-to-bake, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Puff pastry, frozen, ready-to-bake, baked:

• 1 kilogram of Canned Orange Juice has 3 times more Potassium and 11.9 times more Water than Puff pastry, frozen, ready-to-bake, baked.
• While 1 kg of Puff pastry, frozen, ready-to-bake, baked contains 5.2 times more Copper, 26 times more Iron, 1.6 times more Magnesium, 23.6 times more Manganese, 3.5 times more Phosphorus, 245 times more Selenium, 63.3 times more Sodium and 13.5 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 1 kilogram of Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Potassium
• Both Unsweetened Canned Orange Juice as well as Puff pastry, frozen, ready-to-bake, baked lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 11.7 times more Sugars than Puff pastry, frozen, ready-to-bake, baked.
• While 1 kg of Puff pastry, frozen, ready-to-bake, baked contains 11.9 times more Energy, 256.7 times more Fat, 305.7 times more Saturated Fat, 369.7 times more Omega 3, 727.4 times more Omega 6, 4.2 times more Carbohydrate, 5 times more Fiber and 10.9 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