Comparing Nutrients in 1 pound Canned Orange Juice VS Cooked Millet

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cooked Millet	12%	8%	80%

Macro Nutrients

	Canned Orange Juice	Cooked Millet	Recommended Dietary Allowance
Energy	7.35% 213kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	13% 2.18g	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	82.6% 107g	130g per day for Men 19-50 years
Sugars	55% 39.7g	0.81% 0.59g	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	15.5% 5.9g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cooked Millet	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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	37.7% 6.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	37.7% 0.49mg	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	21.5% 86μg	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	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cooked Millet	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	81% 0.73mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	53.6% 1.23mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	8.27% 281mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	37.5% 4.13mg	11mg per day for Men 19-50 years
Water	10.8% 398g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cooked Millet per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Cooked Millet:

• 1 pound of Canned Orange Juice has 1.3 times more Vitamin B9 and more Vitamin C than Cooked Millet.
• While 1 lb of Cooked Millet contains 2.7 times more Vitamin B1, 3.9 times more Vitamin B2, 6.6 times more Vitamin B3 and 3.5 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cooked Millet provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 pound of Cooked Millet have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cooked Millet have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Cooked Millet:

• 1 pound of Canned Orange Juice has 3 times more Potassium and 1.2 times more Water than Cooked Millet.
• While 1 lb of Cooked Millet contains 7.3 times more Copper, 6.3 times more Iron, 4.4 times more Magnesium, 13 times more Manganese, 5.9 times more Phosphorus and 22.8 times more Zinc than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• 1 pound of Cooked Millet lack sufficient amounts of Potassium
• Both Unsweetened Canned Orange Juice as well as Cooked Millet lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 67.4 times more Sugars than Cooked Millet.
• While 1 lb of Cooked Millet contains 2.5 times more Energy, 17.8 times more Omega 6, 2.1 times more Carbohydrate, 4.3 times more Fiber and 5.2 times more Protein than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Cooked Millet provide inadequate amounts of Omega 3 in one pound.