Comparing Nutrients in 5 ounces Canned Orange Juice VS Puddings, lemon, dry mix, regular, with added oil, potassium, sodium

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	0%	4%	96%

Macro Nutrients

	Canned Orange Juice	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.54% 0.057g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	5.67% 0.96g	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	98% 128g	130g per day for Men 19-50 years
Sugars	17% 12.4g	NA	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	0.37% 0.14g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	0.25% 0.14g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	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	0.59% 0.007mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	0.17% 0.027mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	0.85% 0.043mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	0.55% 0.007mg	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	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Puddings, lemon, dry mix, regular, with added oil, potassium, sodium	Recommended Dietary Allowance
Calcium	1.4% 14mg	NA	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	3.78% 0.034mg	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	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.35% 5.67mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	1.54% 0.035mg	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	0.61% 4.25mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	10.7% 364mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	80.2% 1203mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	0.26% 0.028mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.2% 7.37g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Puddings, lemon, dry mix, regular, with added oil, potassium, sodium per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Puddings, lemon, dry mix, regular, with added oil, potassium, sodium:

• 5 ounces of Canned Orange Juice have 7.8 times more Vitamin B1, 6 times more Vitamin B5, 6.2 times more Vitamin B6, more Vitamin B9 and more Vitamin C than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• 5 ounces of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Puddings, lemon, dry mix, regular, with added oil, potassium, sodium have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Puddings, lemon, dry mix, regular, with added oil, potassium, sodium:

• 5 ounces of Canned Orange Juice have 2.5 times more Magnesium, 5.7 times more Phosphorus and 16.9 times more Water than Puddings, lemon, dry mix, regular, with added oil, potassium, sodium.
• While 5 oz of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium contain 1.7 times more Iron, 1.4 times more Potassium and 212.3 times more Sodium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Puddings, lemon, dry mix, regular, with added oil, potassium, sodium contain similar levels of Copper per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron
• 5 ounces of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium lack sufficient amounts of Magnesium and Phosphorus
• Both Unsweetened Canned Orange Juice as well as Puddings, lemon, dry mix, regular, with added oil, potassium, sodium lack sufficient amounts of Manganese, Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Puddings, lemon, dry mix, regular, with added oil, potassium, sodium contain 7.8 times more Energy, 5.7 times more Omega 3, 25.2 times more Omega 6 and 8.2 times more Carbohydrate than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3 and Omega 6
• Both Unsweetened Canned Orange Juice as well as Puddings, lemon, dry mix, regular, with added oil, potassium, sodium provide inadequate amounts of Fiber and Protein in five ounces.