Comparing Nutrients in 5 ounces Canned Orange Juice VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Canned Orange Juice	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	22.6% 656kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	26% 25.3g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	58.7% 9.97g	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	74.5% 97g	130g per day for Men 19-50 years
Sugars	17% 12.4g	20.4% 14.8g	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	0.35% 0.26g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 13.7g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	26.5% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	19.6% 0.26mg	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	20.6% 82.2μg	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	0% 0mg	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	27.4% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	16.8% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	1.4% 14mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	31% 0.28mg	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	64.7% 5.17mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	56.5% 1.3mg	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	72% 505mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	22.4% 12.3μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	70.7% 1060mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.1% 3.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Crackers, standard snack-type, with whole wheat per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Crackers, standard snack-type, with whole wheat:

• 5 ounces of Canned Orange Juice have more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 8.2 times more Vitamin B1, 11.6 times more Vitamin B2, 22.2 times more Vitamin B3, 2.6 times more Vitamin B5, 5.8 times more Vitamin B6, 2.4 times more Vitamin B9, 14.5 times more Vitamin E and 142 times more Vitamin K than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 5 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Crackers, standard snack-type, with whole wheat:

• 5 ounces of Canned Orange Juice have 32.1 times more Water than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 16.7 times more Calcium, 9 times more Copper, 36.5 times more Iron, 4.7 times more Magnesium, 43.6 times more Manganese, 20.9 times more Phosphorus, 87 times more Selenium, 187 times more Sodium and 27.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Crackers, standard snack-type, with whole wheat contain similar levels of Potassium per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 13.5 times more Fructose than Crackers, standard snack-type, with whole wheat.
• While 5 oz of Crackers, standard snack-type, with whole wheat contain 9.9 times more Energy, 118.9 times more Fat, 241.4 times more Saturated Fat, 127.4 times more Omega 3, 260.6 times more Omega 6, 6.2 times more Carbohydrate, 16.3 times more Fiber and 10.7 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Crackers, standard snack-type, with whole wheat offer comparable quantities of Sugars per five ounces.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein