Comparing Nutrients in 1 kilogram Canned Orange Juice VS Enriched Tortilla Mix White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Enriched Tortilla Mix White Wheat Flour	10%	24%	66%

Macro Nutrients

	Canned Orange Juice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Energy	16.2% 470kcal	140% 4050kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	110% 106g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	128% 41g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	77% 1.23g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	82.3% 14g	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	516% 671g	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	NA	38g per day for Men 19-50 years
Protein	12% 6.8g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	613% 7.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	379% 4.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	364% 58.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	78.8% 3.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	30.8% 0.4mg	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	340% 1360μg	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	109% 16.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	9.17% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Enriched Tortilla Mix White Wheat Flour	Recommended Dietary Allowance
Calcium	10% 100mg	205% 2050mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	111% 1mg	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	881% 70.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	267% 6.14mg	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	300% 2100mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	29.4% 1000mg	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	451% 6770mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	23.7% 877g	2.72% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Enriched Tortilla Mix White Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Orange Juice versus 1 kg of Enriched Tortilla Mix White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Enriched Tortilla Mix White Wheat Flour:

• 1 kilogram of Canned Orange Juice has more Vitamin C than Enriched Tortilla Mix White Wheat Flour.
• While 1 kg of Enriched Tortilla Mix White Wheat Flour contains 18.8 times more Vitamin B1, 23.5 times more Vitamin B2, 29 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6, 5.7 times more Vitamin B9 and 8.2 times more Vitamin E than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• 1 kilogram of Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Enriched Tortilla Mix White Wheat Flour have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Enriched Tortilla Mix White Wheat Flour:

• 1 kilogram of Canned Orange Juice has 1.8 times more Potassium and 8.7 times more Water than Enriched Tortilla Mix White Wheat Flour.
• While 1 kg of Enriched Tortilla Mix White Wheat Flour contains 20.5 times more Calcium, 4.5 times more Copper, 70.5 times more Iron, 2.1 times more Magnesium, 29.2 times more Manganese, 12.4 times more Phosphorus, 169.3 times more Sodium and 16 times more Zinc than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Enriched Tortilla Mix White Wheat Flour contains 8.6 times more Energy, 70.9 times more Fat, 227.8 times more Saturated Fat, 17.6 times more Omega 3, 51.8 times more Omega 6, 6.1 times more Carbohydrate and 14.2 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein