Comparing Nutrients in 1 pound Canned Orange Juice VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Canned Orange Juice	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	7.35% 213kcal	42% 1220kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	52.4% 0.84g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	43% 7.3g	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	165% 215g	130g per day for Men 19-50 years
Sugars	55% 39.7g	43% 31.3g	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	18.7% 13.6g	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	% 10.4g	g per day for Men 19-50 years
Sucrose	% 18.4g	% 0g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	50% 19g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	201% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	102% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	135% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	59.7% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	44.3% 0.58mg	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	95% 381μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	36% 0.86μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	152% 137mg	6.55% 5.9mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	89% 889mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	83% 0.75mg	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	166% 13.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	243% 5.6mg	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	100% 699mg	700mg per day for Men 19-50 years
Potassium	24.5% 835mg	24% 821mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	220% 121μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	48.2% 5.3mg	11mg per day for Men 19-50 years
Water	10.8% 398g	4.3% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Rolls, hamburger or hot dog, wheat/cracked wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Orange Juice versus 1 lb of Rolls, hamburger or hot dog, wheat/cracked wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Orange Juice vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 1 pound of Canned Orange Juice has 23.2 times more Vitamin C than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 lb of Rolls, hamburger or hot dog, wheat/cracked wheat contains 3 times more Vitamin A, 13.6 times more Vitamin B1, 13.9 times more Vitamin B2, 23.8 times more Vitamin B3, 3.7 times more Vitamin B5, 4.1 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12, 2 times more Vitamin E and 68 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• 1 pound of Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Orange Juice vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• 1 pound of Canned Orange Juice has 2.5 times more Water than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 lb of Rolls, hamburger or hot dog, wheat/cracked wheat contains 19.6 times more Calcium, 7.5 times more Copper, 29.2 times more Iron, 4.7 times more Magnesium, 58.7 times more Manganese, 9.1 times more Phosphorus, 267 times more Selenium, 115.8 times more Sodium and 29.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Rolls, hamburger or hot dog, wheat/cracked wheat contain similar levels of Potassium per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Orange Juice has 1.3 times more Sugars than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While 1 lb of Rolls, hamburger or hot dog, wheat/cracked wheat contains 5.7 times more Energy, 24.1 times more Fat, 41.4 times more Saturated Fat, 26.4 times more Omega 3, 59.6 times more Omega 6, 4.3 times more Carbohydrate, 14 times more Fiber and 17.2 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Rolls, hamburger or hot dog, wheat/cracked wheat offer comparable quantities of Fructose per one pound.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein