Comparing Nutrients in 5 ounces Canned Orange Juice VS Garland Chrysanthemum

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Garland Chrysanthemum	44%	16%	40%

Macro Nutrients

	Canned Orange Juice	Garland Chrysanthemum	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.17% 34kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	NA	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	NA	g per day for Men 19-50 years
Sucrose	% 5.75g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	11% 4.25g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	18.3% 164μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	19% 0.25mg	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	8.5% 34μg	62.7% 251μg	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	47.4% 42.7mg	2.2% 2mg	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	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	1.4% 14mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	21.6% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	40.6% 3.25mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	58% 1.34mg	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	3.44% 24mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	11% 167mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Garland Chrysanthemum per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Garland Chrysanthemum to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Garland Chrysanthemum:

• 5 ounces of Canned Orange Juice have 21.5 times more Vitamin C than Garland Chrysanthemum.
• While 5 oz of Raw Garland Chrysanthemum contain 12.9 times more Vitamin A, 3.3 times more Vitamin B1, 6.9 times more Vitamin B2, 2.6 times more Vitamin B3, 5.7 times more Vitamin B6, 7.4 times more Vitamin B9 and 3500 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Garland Chrysanthemum provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• 5 ounces of Garland Chrysanthemum have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Garland Chrysanthemum:

• 5 oz of Raw Garland Chrysanthemum contain 11.7 times more Calcium, 6.2 times more Copper, 22.9 times more Iron, 3.2 times more Magnesium, 44.9 times more Manganese, 3.2 times more Phosphorus, 3.1 times more Potassium, 29.5 times more Sodium and 17.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Garland Chrysanthemum contain similar levels of Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 3.6 times more Carbohydrate than Garland Chrysanthemum.
• While 5 oz of Raw Garland Chrysanthemum contain 10 times more Fiber and 4.9 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Garland Chrysanthemum provide inadequate amounts of Energy in five ounces.