Comparing Nutrients in 5 ounces Canned Orange Juice VS Crackers, wheat, regular

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Crackers, wheat, regular	6%	32%	62%

Macro Nutrients

	Canned Orange Juice	Crackers, wheat, regular	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	22.2% 645kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	24% 23.2g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	14.2% 4.55g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	87.4% 1.4g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	62.3% 10.6g	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	77% 100g	130g per day for Men 19-50 years
Sugars	17% 12.4g	30.3% 22g	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	0.82% 0.6g	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	% 3.2g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 16.7g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	25.7% 9.8g	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, wheat, regular	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	33.5% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	16.4% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	26.6% 0.35mg	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	13.5% 54μg	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	14.6% 2.2mg	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, wheat, regular	Recommended Dietary Allowance
Calcium	1.4% 14mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	43% 0.39mg	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	46.8% 3.74mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	95% 2.2mg	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	61% 428mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	66% 991mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.11% 3.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Crackers, wheat, regular per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Crackers, wheat, regular:

• 5 ounces of Canned Orange Juice have more Vitamin C than Crackers, wheat, regular.
• While 5 oz of Crackers, wheat, regular contain 7.3 times more Vitamin B1, 7 times more Vitamin B2, 20 times more Vitamin B3, 3.2 times more Vitamin B5, 7.9 times more Vitamin B6, 1.6 times more Vitamin B9, 7.8 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, wheat, regular have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Crackers, wheat, regular 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, wheat, regular:

• 5 ounces of Canned Orange Juice have 31.9 times more Water than Crackers, wheat, regular.
• While 5 oz of Crackers, wheat, regular contain 9.2 times more Calcium, 12.5 times more Copper, 26.4 times more Iron, 7.2 times more Magnesium, 73.8 times more Manganese, 17.8 times more Phosphorus, 1.5 times more Potassium, 99 times more Selenium, 174.8 times more Sodium and 41 times more Zinc than Unsweetened Canned Orange Juice.
• 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 5.8 times more Fructose than Crackers, wheat, regular.
• While 5 oz of Crackers, wheat, regular contain 9.7 times more Energy, 109.3 times more Fat, 178.3 times more Saturated Fat, 141 times more Omega 3, 276.8 times more Omega 6, 6.4 times more Carbohydrate, 1.8 times more Sugars, 23 times more Fiber and 10.7 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein