Comparing Nutrients in 1 kilogram Canned Orange Juice VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Canned Orange Juice	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	16.2% 470kcal	113% 3270kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	35.3% 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	548% 712g	130g per day for Men 19-50 years
Sugars	121% 87.6g	5.66% 4.1g	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	321% 122g	38g per day for Men 19-50 years
Protein	12% 6.8g	225% 126g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Hard Red Winter 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	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	88.5% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	342% 54.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	191% 9.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	231% 3mg	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	95% 380μg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	10% 100mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	482% 4.34mg	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	399% 32mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	300% 1260mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	1733% 40mg	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	411% 2880mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	1285% 707μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	241% 26.5mg	11mg per day for Men 19-50 years
Water	23.7% 877g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Hard Red Winter Wheat per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Hard Red Winter Wheat:

• 1 kilogram of Canned Orange Juice has more Vitamin C than Hard Red Winter Wheat.
• While 1 kg of Hard Red Winter Wheat contains 9.8 times more Vitamin B1, 5.5 times more Vitamin B2, 27.2 times more Vitamin B3, 5.3 times more Vitamin B5, 9.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.1 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 Hard Red Winter Wheat have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Canned Orange Juice vs Hard Red Winter Wheat:

• 1 kilogram of Canned Orange Juice has 6.7 times more Water than Hard Red Winter Wheat.
• While 1 kg of Hard Red Winter Wheat contains 2.9 times more Calcium, 19.7 times more Copper, 31.9 times more Iron, 12.6 times more Magnesium, 189.8 times more Manganese, 16.9 times more Phosphorus, 2 times more Potassium, 707 times more Selenium and 66.3 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 21.4 times more Sugars than Hard Red Winter Wheat.
• While 1 kg of Hard Red Winter Wheat contains 7 times more Energy, 22.2 times more Omega 6, 6.5 times more Carbohydrate, 40.7 times more Fiber and 18.5 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Hard Red Winter Wheat provide inadequate amounts of Omega 3 in one kilogram.