Comparing Nutrients in 1 kilogram Canned Orange Juice VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Canned Orange Juice	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	16.2% 470kcal	93% 2710kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	16.5% 5.3g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	2019% 32.3g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	69% 11.8g	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	466% 606g	130g per day for Men 19-50 years
Sugars	121% 87.6g	56.4% 41g	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	1061% 403g	38g per day for Men 19-50 years
Protein	12% 6.8g	226% 127g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	10% 90μg	448% 4030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	241% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	243% 3.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	258% 41.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	915% 12mg	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	685% 2740μg	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	571% 514mg	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	113% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	5181% 6217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	10% 100mg	1990% 19900mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	1259% 11.3mg	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	10339% 827mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	824% 3460mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	2362% 54.3mg	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	437% 3060mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	448% 15220mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	82% 45μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	51.3% 770mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	327% 36mg	11mg per day for Men 19-50 years
Water	23.7% 877g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Dried Marjoram Spices per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Dried Marjoram Spices:

• 1 kg of Dried Marjoram Spices contains 44.8 times more Vitamin A, 7.4 times more Vitamin B1, 15 times more Vitamin B2, 20.5 times more Vitamin B3, 38.4 times more Vitamin B6, 11.4 times more Vitamin B9, 1.7 times more Vitamin C, 8.5 times more Vitamin E and 6217 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Dried Marjoram Spices:

• 1 kilogram of Canned Orange Juice has 11.5 times more Water than Dried Marjoram Spices.
• While 1 kg of Dried Marjoram Spices contains 199 times more Calcium, 51.5 times more Copper, 827.1 times more Iron, 34.6 times more Magnesium, 258.7 times more Manganese, 18 times more Phosphorus, 8.3 times more Potassium, 45 times more Selenium, 19.3 times more Sodium and 90 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 2.1 times more Sugars than Dried Marjoram Spices.
• While 1 kg of Dried Marjoram Spices contains 5.8 times more Energy, 46.9 times more Fat, 461.4 times more Omega 3, 43.5 times more Omega 6, 5.5 times more Carbohydrate, 134.3 times more Fiber and 18.6 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