Comparing Nutrients in 5 ounces Canned Orange Juice VS Golden Raisins

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Golden Raisins	4%	1%	95%

Macro Nutrients

	Canned Orange Juice	Golden Raisins	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	14.7% 427kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.29% 0.092g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.32% 0.054g	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	87.3% 113g	130g per day for Men 19-50 years
Sugars	17% 12.4g	128% 93g	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	68% 49g	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	% 44g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 0g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	8.3% 4.65g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Golden Raisins	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	0.94% 0.011mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	35.2% 0.46mg	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	1.06% 4.25μg	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	5.04% 4.54mg	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	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Golden Raisins	Recommended Dietary Allowance
Calcium	1.4% 14mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	36% 0.32mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	14% 0.32mg	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	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	31% 1057mg	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	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	4.77% 0.52mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Golden Raisins per 5 oz

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

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

• 5 ounces of Canned Orange Juice have 4.9 times more Vitamin B1, 8 times more Vitamin B9 and 9.4 times more Vitamin C than Golden Raisins.
• While 5 oz of Golden Seedless Raisins contain 9.1 times more Vitamin B2, 5.7 times more Vitamin B3, 10.4 times more Vitamin B6 and 35 times more Vitamin K than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• 5 ounces of Golden Raisins have insufficient amounts of Vitamin B1 and Vitamin B9
• Both Unsweetened Canned Orange Juice as well as Golden Seedless Raisins have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Golden Raisins:

• 5 ounces of Canned Orange Juice have 5.9 times more Water than Golden Raisins.
• While 5 oz of Golden Seedless Raisins contain 6.4 times more Calcium, 10.4 times more Copper, 9.8 times more Iron, 3.5 times more Magnesium, 10.8 times more Manganese, 5.9 times more Phosphorus, 4.1 times more Potassium and 9.3 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Golden Seedless Raisins lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Golden Seedless Raisins contain 6.4 times more Energy, 7.3 times more Carbohydrate, 7.5 times more Sugars, 14.3 times more Fructose, 11 times more Fiber and 4.8 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Golden Seedless Raisins provide inadequate amounts of Omega 3 and Omega 6 in five ounces.