Comparing Nutrients in 5 ounces Canned Orange Juice VS Waffles, whole wheat, lowfat, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Waffles, whole wheat, lowfat, frozen, ready-to-heat	11%	12%	77%

Macro Nutrients

	Canned Orange Juice	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	5.2% 5.06g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	3.16% 1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	11.8% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	11% 1.84g	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	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	17% 12.4g	8.4% 6.1g	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	16% 6.1g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	24.4% 220μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	62.3% 0.81mg	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	20% 80.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	101% 2.42μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.4% 42.7mg	0% 0mg	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	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Waffles, whole wheat, lowfat, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	1.4% 14mg	20.3% 203mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	30.4% 0.27mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	105% 2.43mg	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	58% 405mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	6.84% 232mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	78.6% 43.2μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	52.6% 790mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	3.36% 124g	1.47% 54.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Waffles, whole wheat, lowfat, frozen, ready-to-heat per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 5 ounces of Canned Orange Juice have more Vitamin C than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 17.2 times more Vitamin A, 11 times more Vitamin B1, 23.1 times more Vitamin B2, 28.4 times more Vitamin B3, 2.1 times more Vitamin B5, 18.4 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12, 2.1 times more Vitamin E and 33 times more Vitamin K than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• 5 ounces of Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Waffles, whole wheat, lowfat, frozen, ready-to-heat have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Waffles, whole wheat, lowfat, frozen, ready-to-heat:

• 5 ounces of Canned Orange Juice have 2.3 times more Water than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 14.3 times more Calcium, 8.8 times more Copper, 64.3 times more Iron, 6.5 times more Magnesium, 81.5 times more Manganese, 16.8 times more Phosphorus, 305 times more Selenium, 139.3 times more Sodium and 29.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Waffles, whole wheat, lowfat, frozen, ready-to-heat contain similar levels of Potassium per five ounces.
• 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 2 times more Sugars than Waffles, whole wheat, lowfat, frozen, ready-to-heat.
• While 5 oz of Waffles, whole wheat, lowfat, frozen, ready-to-heat contain 5.5 times more Energy, 23.8 times more Fat, 39.7 times more Saturated Fat, 19 times more Omega 3, 48 times more Omega 6, 4.5 times more Carbohydrate, 14.3 times more Fiber and 10.5 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