Comparing Nutrients in 1 pound Semolina VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Semolina	Canned Orange Juice	Recommended Dietary Allowance
Energy	56.3% 1633kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	254% 330g	38.4% 50g	130g per day for Men 19-50 years
Sugars	NA	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	103% 57.5g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Semolina	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.6% 2.63mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	11% 0.14mg	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	81.6% 327μg	27.2% 109μg	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	0% 0mg	152% 137mg	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	NA	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Semolina	Canned Orange Juice	Recommended Dietary Allowance
Calcium	7.7% 77mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	69.7% 5.58mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	4.14% 0.095mg	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	88% 617mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	NA	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	1.55% 57.5g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Semolina VS Canned Orange Juice per 1 lb

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

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

• 1 pound of Semolina has 7.2 times more Vitamin B1, 3.8 times more Vitamin B2, 16.5 times more Vitamin B3, 3.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 3 times more Vitamin B9 than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains more Vitamin C than Semolina.
• 1 pound of Semolina have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Semolina as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Semolina vs Canned Orange Juice:

• 1 pound of Semolina has 8.6 times more Copper, 12.3 times more Iron, 4.7 times more Magnesium, 29.5 times more Manganese, 8 times more Phosphorus and 26.3 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 6.9 times more Water than Semolina.
• Both Semolina and Canned Orange Juice contain similar levels of Potassium per one pound.
• 1 pound of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• Both Semolina as well as Unsweetened Canned Orange Juice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Semolina has 7.7 times more Energy, 5.3 times more Omega 3, 14.6 times more Omega 6, 6.6 times more Carbohydrate, 13 times more Fiber and 18.6 times more Protein than Canned Orange Juice.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein