Comparing Nutrients in 5 ounces Canned Orange Juice VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Canned Orange Juice	Kelp Seaweed	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	0.17% 0.028g	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	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	1.17% 0.85g	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	4.85% 1.84g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	0.22% 0.003mg	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	63.8% 255μg	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	4.72% 4.25mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	78% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Kelp Seaweed	Recommended Dietary Allowance
Calcium	1.4% 14mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	20.5% 0.18mg	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	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	12.3% 0.28mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	3.7% 126mg	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	22% 330mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	3.36% 124g	3.13% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Kelp Seaweed per 5 oz

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

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

• 5 ounces of Canned Orange Juice have 15.5 times more Vitamin B6 and 10 times more Vitamin C than Kelp Seaweed.
• While 5 oz of Raw Kelp Seaweed contain 1.3 times more Vitamin B1, 7.1 times more Vitamin B2, 2.3 times more Vitamin B3, 3.6 times more Vitamin B5, 7.5 times more Vitamin B9, 4.4 times more Vitamin E and 660 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 Kelp Seaweed have insufficient amounts of Vitamin B6
• Both Unsweetened Canned Orange Juice as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Kelp Seaweed:

• 5 ounces of Canned Orange Juice have 2.1 times more Potassium than Kelp Seaweed.
• While 5 oz of Raw Kelp Seaweed contain 16.8 times more Calcium, 5.9 times more Copper, 28.5 times more Iron, 12.1 times more Magnesium, 9.5 times more Manganese, 2.5 times more Phosphorus, 58.3 times more Sodium and 30.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Kelp Seaweed 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 Kelp Seaweed lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 14.6 times more Sugars than Kelp Seaweed.
• While 5 oz of Raw Kelp Seaweed contain 4.3 times more Fiber and 2.5 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Kelp Seaweed offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Raw Kelp Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.