Comparing Nutrients in 1 kilogram Canned Orange Juice VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Flaxseed	13%	67%	20%

Macro Nutrients

	Canned Orange Juice	Flaxseed	Recommended Dietary Allowance
Energy	16.2% 470kcal	184% 5340kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	435% 422g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	114% 36.6g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	14258% 228g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	347% 59g	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	222% 289g	130g per day for Men 19-50 years
Sugars	121% 87.6g	21.4% 15.5g	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	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	% 4g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 11.5g	g per day for Men 19-50 years
Fiber	7.9% 3g	718% 273g	38g per day for Men 19-50 years
Protein	12% 6.8g	327% 183g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Flaxseed	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	1370% 16.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	197% 9.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	364% 4.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1127% 338μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	218% 870μg	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	6.67% 6mg	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	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Flaxseed	Recommended Dietary Allowance
Calcium	10% 100mg	255% 2550mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	1356% 12mg	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	716% 57.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	933% 3920mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	1079% 25mg	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	917% 6420mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	239% 8130mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	462% 254μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	395% 43.4mg	11mg per day for Men 19-50 years
Water	23.7% 877g	1.9% 69.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Flaxseed per 1 kg

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

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

• 1 kilogram of Canned Orange Juice has 50.2 times more Vitamin C than Flaxseed.
• While 1 kg of Flaxseed contains 42.2 times more Vitamin B1, 7.7 times more Vitamin B2, 15.3 times more Vitamin B3, 5.5 times more Vitamin B5, 15.3 times more Vitamin B6, 3.6 times more Vitamin B9, 1.6 times more Vitamin E and 43 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 Flaxseed have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Flaxseed:

• 1 kilogram of Canned Orange Juice has 12.6 times more Water than Flaxseed.
• While 1 kg of Flaxseed contains 25.5 times more Calcium, 55.5 times more Copper, 57.3 times more Iron, 39.2 times more Magnesium, 118.2 times more Manganese, 37.8 times more Phosphorus, 4.4 times more Potassium, 254 times more Selenium, 7.5 times more Sodium and 108.5 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 5.7 times more Sugars and more Fructose than Flaxseed.
• While 1 kg of Flaxseed contains 11.4 times more Energy, 281.1 times more Fat, 203.5 times more Saturated Fat, 3259 times more Omega 3, 218.6 times more Omega 6, 2.6 times more Carbohydrate, 91 times more Fiber and 26.9 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