Comparing Nutrients in 5 ounces Canned Orange Juice VS Wheat Sprouts

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Canned Orange Juice	Wheat Sprouts	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	9.68% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	4.43% 0.75g	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	46.4% 60.3g	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	4.1% 1.56g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Wheat Sprouts	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	26.6% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	27.3% 4.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	29% 0.38mg	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	13.5% 54μg	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	4.1% 3.7mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Wheat Sprouts	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	41% 0.37mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	115% 2.63mg	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	40.5% 283mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	110% 60.2μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	3.36% 124g	1.83% 67.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Wheat Sprouts per 5 oz

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

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

• 5 ounces of Canned Orange Juice have 11.6 times more Vitamin C than Wheat Sprouts.
• While 5 oz of Sprouted Wheat contain 5.8 times more Vitamin B1, 7.4 times more Vitamin B2, 15.4 times more Vitamin B3, 5.3 times more Vitamin B5, 8.5 times more Vitamin B6 and 1.6 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Unsweetened Canned Orange Juice as well as Sprouted Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs Wheat Sprouts:

• 5 ounces of Canned Orange Juice have 1.8 times more Water than Wheat Sprouts.
• While 5 oz of Sprouted Wheat contain 2.8 times more Calcium, 11.9 times more Copper, 21.4 times more Iron, 8.2 times more Magnesium, 88.5 times more Manganese, 11.8 times more Phosphorus, 425 times more Selenium and 41.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Wheat Sprouts 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 oz of Sprouted Wheat contain 4.2 times more Energy, 19.7 times more Omega 6, 3.9 times more Carbohydrate, 3.7 times more Fiber and 11 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Sprouted Wheat provide inadequate amounts of Omega 3 in five ounces.