Comparing Nutrients in 1 kilogram Sisymbrium Seeds VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Sisymbrium Seeds	15%	13%	72%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Sisymbrium Seeds	Canned Orange Juice	Recommended Dietary Allowance
Energy	110% 3180kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	28% 9g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	907% 14.5g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	33.6% 5.7g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	448% 583g	84.7% 110g	130g per day for Men 19-50 years
Sugars	NA	121% 87.6g	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	NA	33.5% 24.3g	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	NA	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	NA	7.9% 3g	38g per day for Men 19-50 years
Protein	217% 121g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Sisymbrium Seeds	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	325% 4.23mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1052% 168mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	199% 9.97mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	598% 7.8mg	24% 0.31mg	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	238% 950μg	60% 240μg	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	341% 307mg	334% 301mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sisymbrium Seeds	Canned Orange Juice	Recommended Dietary Allowance
Calcium	1633% 16330mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.83% 313μg	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	13.8% 1.1mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	748% 3140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	657% 15mg	9.13% 0.21mg	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	8.57% 60mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	626% 21300mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	61.3% 920mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.65% 61g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Sisymbrium Seeds VS Canned Orange Juice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sisymbrium Seeds vs Canned Orange Juice:

• 1 kilogram of Sisymbrium Seeds has 4.9 times more Vitamin B1, 20.1 times more Vitamin B2, 83.7 times more Vitamin B3, 5.5 times more Vitamin B5, 25.1 times more Vitamin B6 and 4 times more Vitamin B9 than Canned Orange Juice.
• Both Sisymbrium Seeds and Canned Orange Juice provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Whole Dried Sisymbrium Seeds as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Sisymbrium Seeds vs Canned Orange Juice:

• 1 kilogram of Sisymbrium Seeds has 163.3 times more Calcium, 5 times more Copper, 31.4 times more Magnesium, 72 times more Manganese, 11.6 times more Potassium, 23 times more Sodium and 7.5 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.8 times more Phosphorus and 14.4 times more Water than Whole Dried Sisymbrium Seeds.
• 1 kilogram of Sisymbrium Seeds lack sufficient amounts of Phosphorus
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Manganese and Zinc
• Both Whole Dried Sisymbrium Seeds as well as Unsweetened Canned Orange Juice lack sufficient amounts of Iron in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sisymbrium Seeds has 6.8 times more Energy, 30.7 times more Fat, 50.1 times more Saturated Fat, 207.3 times more Omega 3, 21.2 times more Omega 6, 5.3 times more Carbohydrate and 17.9 times more Protein than Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein