Comparing Nutrients in 5 ounces Canned Orange Juice VS Snacks, rice cakes, brown rice, sesame seed, unsalted

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Snacks, rice cakes, brown rice, sesame seed, unsalted	8%	9%	83%

Macro Nutrients

	Canned Orange Juice	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	2.4% 0.77g	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	9.26% 1.57g	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	89% 116g	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	NA	38g per day for Men 19-50 years
Protein	1.72% 0.96g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Snacks, rice cakes, brown rice, sesame seed, unsalted	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	17% 0.22mg	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	6.38% 25.5μg	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	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	Snacks, rice cakes, brown rice, sesame seed, unsalted	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	61.4% 0.55mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	46% 193mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	265% 6.1mg	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	76% 532mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	62% 34μg	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	38.7% 4.25mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.23% 8.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Snacks, rice cakes, brown rice, sesame seed, unsalted per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 5 ounces of Canned Orange Juice have 1.3 times more Vitamin B9 and 10 times more Vitamin C than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 4 times more Vitamin B2, 35.8 times more Vitamin B3, 8.1 times more Vitamin B5 and 5 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Snacks, rice cakes, brown rice, sesame seed, unsalted provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Unsweetened Canned Orange Juice as well as Snacks, rice cakes, brown rice, sesame seed, unsalted have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Snacks, rice cakes, brown rice, sesame seed, unsalted:

• 5 ounces of Canned Orange Juice have 14.9 times more Water than Snacks, rice cakes, brown rice, sesame seed, unsalted.
• While 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 17.7 times more Copper, 15.8 times more Iron, 13.6 times more Magnesium, 204.7 times more Manganese, 22.1 times more Phosphorus, 1.6 times more Potassium, 241 times more Selenium and 75 times more Zinc than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Snacks, rice cakes, brown rice, sesame seed, unsalted lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, rice cakes, brown rice, sesame seed, unsalted contain 8.3 times more Energy, 25.3 times more Fat, 5.7 times more Omega 3, 41.1 times more Omega 6, 7.4 times more Carbohydrate and 11.2 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein