Comparing Nutrients in 5 ounces Canned Orange Juice VS Commercial Hummus

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Commercial Hummus	12%	64%	24%

Macro Nutrients

	Canned Orange Juice	Commercial Hummus	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	11.6% 336kcal	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	11.3% 3.63g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	64.2% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	67.3% 11.4g	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	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	17% 12.4g	1.2% 0.88g	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	0.55% 0.4g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 0.48g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	19.7% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Commercial Hummus	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	9.07% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	16% 0.21mg	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	17% 68μg	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	27% 32.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Commercial Hummus	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	59.4% 0.53mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	71% 1.64mg	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	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	13% 442mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	12% 6.66μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	40.3% 604mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.36% 124g	2.2% 81.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Commercial Hummus per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Commercial Hummus:

• 5 ounces of Canned Orange Juice have more Vitamin C than Commercial Hummus.
• While 5 oz of Commercial Hummus contain 4.1 times more Vitamin B1, 6 times more Vitamin B2, 5.1 times more Vitamin B3, 1.9 times more Vitamin B5, 4.7 times more Vitamin B6, 2 times more Vitamin B9, 7.7 times more Vitamin E and 228 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 Commercial Hummus have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Commercial Hummus have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Commercial Hummus:

• 5 ounces of Canned Orange Juice have 1.5 times more Water than Commercial Hummus.
• While 5 oz of Commercial Hummus contain 4.7 times more Calcium, 17.1 times more Copper, 25.4 times more Iron, 7.5 times more Magnesium, 55 times more Manganese, 10.6 times more Phosphorus, 1.7 times more Potassium, 47 times more Selenium, 106.5 times more Sodium and 36 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 14.1 times more Sugars and 8.7 times more Fructose than Commercial Hummus.
• While 5 oz of Commercial Hummus contain 5 times more Energy, 118.8 times more Fat, 142.3 times more Saturated Fat, 103.6 times more Omega 3, 299.1 times more Omega 6, 1.4 times more Carbohydrate, 18.3 times more Fiber and 11.4 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