Comparing Nutrients in 1 kilogram Canned Orange Juice VS Snacks, rice cakes, brown rice, corn

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Snacks, rice cakes, brown rice, corn	9%	7%	84%

Macro Nutrients

	Canned Orange Juice	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Energy	16.2% 470kcal	133% 3850kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	64% 11g	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	625% 812g	130g per day for Men 19-50 years
Sugars	121% 87.6g	NA	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	76.3% 29g	38g per day for Men 19-50 years
Protein	12% 6.8g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Snacks, rice cakes, brown rice, corn	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	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	402% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	108% 1.4mg	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	47.5% 190μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Snacks, rice cakes, brown rice, corn	Recommended Dietary Allowance
Calcium	10% 100mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	467% 4.2mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	271% 1140mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	2209% 50.8mg	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	457% 3200mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	111% 1670mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	202% 22mg	11mg per day for Men 19-50 years
Water	23.7% 877g	1.6% 59g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Snacks, rice cakes, brown rice, corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Snacks, rice cakes, brown rice, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Snacks, rice cakes, brown rice, corn:

• 1 kilogram of Canned Orange Juice has 1.3 times more Vitamin B9 and more Vitamin C than Snacks, rice cakes, brown rice, corn.
• While 1 kg of Snacks, rice cakes, brown rice, corn contains 2.1 times more Vitamin B1, 5 times more Vitamin B2, 32 times more Vitamin B3, 5.2 times more Vitamin B5 and 4.5 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 kilogram of Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Snacks, rice cakes, brown rice, corn have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Snacks, rice cakes, brown rice, corn:

• 1 kilogram of Canned Orange Juice has 14.9 times more Water than Snacks, rice cakes, brown rice, corn.
• While 1 kg of Snacks, rice cakes, brown rice, corn contains 19.1 times more Copper, 11.7 times more Iron, 11.4 times more Magnesium, 241.9 times more Manganese, 18.8 times more Phosphorus, 1.5 times more Potassium, 41.8 times more Sodium and 55.5 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Snacks, rice cakes, brown rice, corn lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snacks, rice cakes, brown rice, corn contains 8.2 times more Energy, 21.3 times more Fat, 7.1 times more Omega 3, 40.4 times more Omega 6, 7.4 times more Carbohydrate, 9.7 times more Fiber and 12.4 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