Comparing Nutrients in 5 ounces Canned Orange Juice VS Oat Bran

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Oat Bran	17%	16%	67%

Macro Nutrients

	Canned Orange Juice	Oat Bran	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	10.3% 9.96g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	10.7% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	22% 3.75g	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	72.2% 94g	130g per day for Men 19-50 years
Sugars	17% 12.4g	2.83% 2.06g	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	57.4% 22g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Oat Bran	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	138% 1.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	8.27% 1.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	42.2% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	18% 0.23mg	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	18.4% 73.7μg	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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Oat Bran	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	63.5% 0.57mg	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	96% 7.67mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	79.3% 333mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	347% 8mg	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	149% 1040mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	23.6% 802mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Oat Bran per 5 oz

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

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

• 5 ounces of Canned Orange Juice have more Vitamin C than Oat Bran.
• While 5 oz of Raw Oat Bran contain 30 times more Vitamin B1, 10.5 times more Vitamin B2, 4.6 times more Vitamin B3, 8.3 times more Vitamin B5, 5.3 times more Vitamin B6, 2.2 times more Vitamin B9, 5.1 times more Vitamin E and 32 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 Oat Bran have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Oat Bran have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Oat Bran:

• 5 ounces of Canned Orange Juice have 13.4 times more Water than Oat Bran.
• While 5 oz of Raw Oat Bran contain 5.8 times more Calcium, 18.3 times more Copper, 54.1 times more Iron, 23.5 times more Magnesium, 268.1 times more Manganese, 43.2 times more Phosphorus, 3.1 times more Potassium, 452 times more Selenium and 77.8 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 6 times more Sugars than Oat Bran.
• While 5 oz of Raw Oat Bran contain 5.2 times more Energy, 46.9 times more Fat, 73.8 times more Saturated Fat, 17.3 times more Omega 3, 98 times more Omega 6, 6 times more Carbohydrate, 51.3 times more Fiber and 25.4 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