Comparing Nutrients in 1 pound Canned Orange Juice VS Raw Quinoa

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Raw Quinoa	15%	15%	70%

Macro Nutrients

	Canned Orange Juice	Raw Quinoa	Recommended Dietary Allowance
Energy	7.35% 213kcal	57.6% 1669kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	28.4% 27.5g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	73.7% 1.18g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	79.4% 13.5g	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	224% 291g	130g per day for Men 19-50 years
Sugars	55% 39.7g	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	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	83.6% 31.8g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Raw Quinoa	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	170% 2.2mg	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	209% 835μg	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	NA	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	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Raw Quinoa	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	297% 2.68mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	213% 894mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	401% 9.22mg	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	296% 2073mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	75% 2554mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	128% 14mg	11mg per day for Men 19-50 years
Water	10.8% 398g	1.63% 60.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Raw Quinoa per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Raw Quinoa:

• 1 lb of Raw Quinoa contains 9.2 times more Vitamin B1, 15.1 times more Vitamin B2, 7.6 times more Vitamin B3, 4.3 times more Vitamin B5, 15.7 times more Vitamin B6, 7.7 times more Vitamin B9 and 12.2 times more Vitamin E than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Unsweetened Canned Orange Juice as well as Raw Quinoa have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Raw Quinoa:

• 1 pound of Canned Orange Juice has 6.6 times more Water than Raw Quinoa.
• While 1 lb of Raw Quinoa contains 4.7 times more Calcium, 26.8 times more Copper, 45.7 times more Iron, 19.7 times more Magnesium, 96.8 times more Manganese, 26.9 times more Phosphorus, 3.1 times more Potassium, 85 times more Selenium and 77.5 times more Zinc than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Quinoa contains 7.8 times more Energy, 40.5 times more Fat, 39.2 times more Saturated Fat, 37.1 times more Omega 3, 110.3 times more Omega 6, 5.8 times more Carbohydrate, 23.3 times more Fiber and 20.8 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