Comparing Nutrients in 1 pound Canned Orange Juice VS Crackers, saltines, whole wheat (includes multi-grain)

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Crackers, saltines, whole wheat (includes multi-grain)	7%	24%	69%

Macro Nutrients

	Canned Orange Juice	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Energy	7.35% 213kcal	62.3% 1805kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	172% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.4% 50g	238% 310g	130g per day for Men 19-50 years
Sugars	55% 39.7g	0% 0g	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	15.2% 11g	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	% 10.3g	NA	g per day for Men 19-50 years
Sucrose	% 18.4g	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	80% 30.4g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	59.3% 2.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	74.3% 0.97mg	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	27.2% 109μg	93% 372μg	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	152% 137mg	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	6.05% 0.91mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Crackers, saltines, whole wheat (includes multi-grain)	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	134% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	3.55% 142μg	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	5.67% 0.45mg	291% 23.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	295% 6.78mg	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	11% 77mg	127% 889mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	367% 5507mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	60.2% 6.62mg	11mg per day for Men 19-50 years
Water	10.8% 398g	1.2% 44.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Crackers, saltines, whole wheat (includes multi-grain) per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Orange Juice versus 1 lb of Crackers, saltines, whole wheat (includes multi-grain) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Crackers, saltines, whole wheat (includes multi-grain):

• 1 pound of Canned Orange Juice has more Vitamin C than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 lb of Crackers, saltines, whole wheat (includes multi-grain) contains 11.9 times more Vitamin B1, 10.7 times more Vitamin B2, 22 times more Vitamin B3, 3.6 times more Vitamin B5, 6.9 times more Vitamin B6, 3.4 times more Vitamin B9, 6 times more Vitamin E and 183 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 1 pound of Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Crackers, saltines, whole wheat (includes multi-grain) have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Crackers, saltines, whole wheat (includes multi-grain):

• 1 pound of Canned Orange Juice has 8.9 times more Water than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 lb of Crackers, saltines, whole wheat (includes multi-grain) contains 12.1 times more Copper, 51.4 times more Iron, 7 times more Magnesium, 71.1 times more Manganese, 11.5 times more Phosphorus, 258 times more Selenium, 303.5 times more Sodium and 36.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Crackers, saltines, whole wheat (includes multi-grain) contain similar levels of Potassium per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Crackers, saltines, whole wheat (includes multi-grain) lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has more Sugars than Crackers, saltines, whole wheat (includes multi-grain).
• While 1 lb of Crackers, saltines, whole wheat (includes multi-grain) contains 8.5 times more Energy, 71.4 times more Fat, 112.7 times more Omega 3, 238.4 times more Omega 6, 6.2 times more Carbohydrate, 22.3 times more Fiber and 10.5 times more Protein than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein