Comparing Nutrients in 1 kilogram Canned Orange Juice VS Tortillas, ready-to-bake or -fry, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Tortillas, ready-to-bake or -fry, whole wheat	13%	28%	59%

Macro Nutrients

	Canned Orange Juice	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Energy	16.2% 470kcal	107% 3100kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	152% 48.8g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	56.4% 9.6g	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	353% 459g	130g per day for Men 19-50 years
Sugars	121% 87.6g	33.7% 24.4g	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	258% 98g	38g per day for Men 19-50 years
Protein	12% 6.8g	174% 98g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Tortillas, ready-to-bake or -fry, whole wheat	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	686% 8.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	304% 48.6mg	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	240% 3.12mg	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	345% 1380μg	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	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Tortillas, ready-to-bake or -fry, whole wheat	Recommended Dietary Allowance
Calcium	10% 100mg	244% 2440mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	296% 2.66mg	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	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	202% 850mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	NA	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	494% 3460mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	77% 2620mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	673% 370μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	411% 6170mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	175% 19mg	11mg per day for Men 19-50 years
Water	23.7% 877g	8.15% 302g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Tortillas, ready-to-bake or -fry, whole wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Tortillas, ready-to-bake or -fry, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Tortillas, ready-to-bake or -fry, whole wheat:

• 1 kilogram of Canned Orange Juice has more Vitamin C than Tortillas, ready-to-bake or -fry, whole wheat.
• While 1 kg of Tortillas, ready-to-bake or -fry, whole wheat contains 21.1 times more Vitamin B1, 13.8 times more Vitamin B2, 24.2 times more Vitamin B3, 10.1 times more Vitamin B6, 5.8 times more Vitamin B9, 4.5 times more Vitamin E and 45 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 Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Tortillas, ready-to-bake or -fry, whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Tortillas, ready-to-bake or -fry, whole wheat:

• 1 kilogram of Canned Orange Juice has 2.9 times more Water than Tortillas, ready-to-bake or -fry, whole wheat.
• While 1 kg of Tortillas, ready-to-bake or -fry, whole wheat contains 24.4 times more Calcium, 12.1 times more Copper, 26.3 times more Iron, 8.5 times more Magnesium, 20.4 times more Phosphorus, 1.4 times more Potassium, 370 times more Selenium, 154.3 times more Sodium and 48 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Orange Juice has 3.6 times more Sugars than Tortillas, ready-to-bake or -fry, whole wheat.
• While 1 kg of Tortillas, ready-to-bake or -fry, whole wheat contains 6.6 times more Energy, 65.1 times more Fat, 271 times more Saturated Fat, 4.7 times more Omega 3, 35.5 times more Omega 6, 4.2 times more Carbohydrate, 32.7 times more Fiber and 14.4 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