Comparing Nutrients in 5 ounces Canned Orange Juice VS Soy Nuts

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Soy Nuts	36%	40%	24%

Macro Nutrients

	Canned Orange Juice	Soy Nuts	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	22% 636kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	31.6% 30.6g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	14% 4.43g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	128% 2.05g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	89.8% 15.3g	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	31.6% 41g	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	30.2% 11.5g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	110% 61.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Soy Nuts	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	50.4% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	9.36% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	24.5% 0.32mg	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	72.6% 291μg	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	7.24% 6.52mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Soy Nuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	170% 1.53mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	77% 323mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	135% 3.1mg	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	131% 920mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	57% 1933mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	49.7% 27.4μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	61.5% 6.76mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.031% 1.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Soy Nuts per 5 oz

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

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

• 5 ounces of Canned Orange Juice have 6.5 times more Vitamin C than Soy Nuts.
• While 5 oz of Dry-roasted Soybeans contain 10.9 times more Vitamin B1, 36 times more Vitamin B2, 5.3 times more Vitamin B3, 2.6 times more Vitamin B5, 7.3 times more Vitamin B6, 8.5 times more Vitamin B9 and 370 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
• Both Unsweetened Canned Orange Juice as well as Dry-roasted Soybeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Soy Nuts:

• 5 ounces of Canned Orange Juice have 109.7 times more Water than Soy Nuts.
• While 5 oz of Dry-roasted Soybeans contain 14 times more Calcium, 49 times more Copper, 39.5 times more Iron, 22.8 times more Magnesium, 104 times more Manganese, 38.2 times more Phosphorus, 7.4 times more Potassium, 193 times more Selenium and 119.3 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 oz of Dry-roasted Soybeans contain 9.6 times more Energy, 144.1 times more Fat, 173.7 times more Saturated Fat, 206.1 times more Omega 3, 398.7 times more Omega 6, 2.6 times more Carbohydrate, 27 times more Fiber and 63.7 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