Comparing Nutrients in 5 ounces Canned Orange Juice VS Kale

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Kale	27%	31%	42%

Macro Nutrients

	Canned Orange Juice	Kale	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.18% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	2.43% 0.41g	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	4.8% 6.27g	130g per day for Men 19-50 years
Sugars	17% 12.4g	1.94% 1.4g	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	0.8% 0.58g	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	% 0.57g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 0.26g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	7.4% 4.14g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Kale	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	10.5% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	10.5% 0.52mg	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	22% 88μg	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	147% 132mg	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	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	460% 552μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Kale	Recommended Dietary Allowance
Calcium	1.4% 14mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	8.35% 0.075mg	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	56.7% 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	11% 78mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	14.5% 493mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	5% 75mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Kale per 5 oz

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

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

• 5 oz of Raw Kale contain 26.8 times more Vitamin A, 2.9 times more Vitamin B1, 16.5 times more Vitamin B2, 5.9 times more Vitamin B3, 2.1 times more Vitamin B5, 4.7 times more Vitamin B6, 2.6 times more Vitamin B9, 3.1 times more Vitamin C, 3.3 times more Vitamin E and 3896 times more Vitamin K than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Raw Kale have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Kale:

• 5 oz of Raw Kale contain 25.4 times more Calcium, 2.4 times more Copper, 16 times more Iron, 3.3 times more Magnesium, 43.8 times more Manganese, 3.2 times more Phosphorus, 1.9 times more Potassium, 13.3 times more Sodium and 9.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Kale contain similar levels of Water per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Raw Kale lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 2.5 times more Carbohydrate, 8.8 times more Sugars and 5.9 times more Fructose than Kale.
• While 5 oz of Raw Kale contain 54 times more Omega 3, 13.7 times more Fiber and 4.3 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Kale provide inadequate amounts of Energy and Omega 6 in five ounces.