Comparing Nutrients in 300 calories Canned Orange Juice VS Pancakes, whole-wheat, dry mix, incomplete

Weight per 300 calories

• Canned Orange Juice: 638g
• Pancakes, whole-wheat, dry mix, incomplete: 87.2g

Pancakes, whole-wheat, dry mix, incomplete have 7.3 times more energy per unit of mass than Unsweetened Canned Orange Juice, which is high in comparison to other foods. Canned Orange Juice having low energy density.

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Pancakes, whole-wheat, dry mix, incomplete?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Canned Orange Juice	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.99% 0.96g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.11g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	1.64% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	47.6% 62g	130g per day for Men 19-50 years
Sugars	77% 56g	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	21.4% 15.5g	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	% 14.5g	NA	g per day for Men 19-50 years
Sucrose	% 26g	NA	g per day for Men 19-50 years
Fiber	5.04% 1.9g	NA	38g per day for Men 19-50 years
Protein	7.75% 4.34g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	6.4% 57.4μg	0.19% 1.74μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.7% 0.25mg	41.4% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.3% 0.13mg	72.7% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	15.2% 0.2mg	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	38.3% 153μg	18% 71.5μg	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	213% 192mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.5% 1.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.53% 0.64μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	6.4% 64mg	39% 392mg	1000mg per day for Men 19-50 years
Copper	15.6% 0.14mg	54.3% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	5% 200μg	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	7.98% 0.64mg	85.5% 6.84mg	8mg per day for Men 19-50 years
Magnesium	15% 64mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	5.83% 0.13mg	84.8% 1.95mg	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	15.5% 109mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	34.5% 1174mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	1.16% 0.64μg	60.3% 33μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.5mg	82.5% 1238mg	1500mg per day for Men 19-50 years
Zinc	2.32% 0.26mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	15% 560g	0.21% 7.67g	3700g per day for Men 19-50 years

Canned Orange Juice VS Pancakes, Whole-wheat, Dry Mix, Incomplete Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Orange Juice or Pancakes, whole-wheat, dry mix, incomplete?

Lets compare vitamin content per 300 calories of Canned Orange Juice vs Pancakes, whole-wheat, dry mix, incomplete:

• 300 calories of Canned Orange Juice have 32.9 times more Vitamin A, 1.8 times more Vitamin B5, 2.1 times more Vitamin B9 and more Vitamin C than Pancakes, whole-wheat, dry mix, incomplete.
• While 300 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 2 times more Vitamin B1, 7 times more Vitamin B2 and 4.6 times more Vitamin B3 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Pancakes, whole-wheat, dry mix, incomplete provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Orange Juice vs Pancakes, whole-wheat, dry mix, incomplete:

• 300 calories of Canned Orange Juice have 3 times more Potassium and 73 times more Water than Pancakes, whole-wheat, dry mix, incomplete.
• While 300 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 6.1 times more Calcium, 3.5 times more Copper, 10.7 times more Iron, 1.4 times more Magnesium, 14.5 times more Manganese, 6.3 times more Phosphorus, 51.9 times more Selenium, 48.5 times more Sodium and 6.7 times more Zinc than Unsweetened Canned Orange Juice.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Pancakes, whole-wheat, dry mix, incomplete contain 2.6 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Pancakes, whole-wheat, dry mix, incomplete offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Unsweetened Canned Orange Juice as well as Pancakes, whole-wheat, dry mix, incomplete provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.