Comparing Nutrients in 5 ounces Canned Orange Juice VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Flaxseed	13%	67%	20%

Macro Nutrients

	Canned Orange Juice	Flaxseed	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	16.2% 5.2g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2021% 32.3g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	49.2% 8.37g	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	31.5% 41g	130g per day for Men 19-50 years
Sugars	17% 12.4g	3.03% 2.2g	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% 0g	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	% 1.63g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	102% 38.7g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	46.3% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Flaxseed	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	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	160% 48μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	31% 123μg	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	0.94% 0.85mg	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	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Flaxseed	Recommended Dietary Allowance
Calcium	1.4% 14mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	192% 1.73mg	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	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	153% 3.5mg	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	130% 910mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.27% 9.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Flaxseed per 5 oz

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

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

• 5 ounces of Canned Orange Juice have 50.2 times more Vitamin C than Flaxseed.
• While 5 oz of Flaxseed contain 42.2 times more Vitamin B1, 7.7 times more Vitamin B2, 15.3 times more Vitamin B3, 5.5 times more Vitamin B5, 15.3 times more Vitamin B6, 3.6 times more Vitamin B9, 1.6 times more Vitamin E and 43 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 Flaxseed have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Orange Juice have 12.6 times more Water than Flaxseed.
• While 5 oz of Flaxseed contain 25.5 times more Calcium, 55.5 times more Copper, 57.3 times more Iron, 39.2 times more Magnesium, 118.2 times more Manganese, 37.8 times more Phosphorus, 4.4 times more Potassium, 254 times more Selenium, 7.5 times more Sodium and 108.5 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 5.7 times more Sugars and more Fructose than Flaxseed.
• While 5 oz of Flaxseed contain 11.4 times more Energy, 281.1 times more Fat, 203.5 times more Saturated Fat, 3259 times more Omega 3, 218.6 times more Omega 6, 2.6 times more Carbohydrate, 91 times more Fiber and 26.9 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