Comparing Nutrients in 5 ounces Chilled Orange Juice VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Flaxseed	13%	67%	20%

Macro Nutrients

	Chilled Orange Juice	Flaxseed	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	26% 757kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	61.6% 59.8g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	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	0.19% 0.033g	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	12.6% 16.4g	31.5% 41g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	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	4.36% 3.16g	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	% 2.95g	% 0.57g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 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

	Chilled Orange Juice	Flaxseed	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	194% 2.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	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	6.73% 27μg	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	53% 47.6mg	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% 0μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Flaxseed	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	192% 1.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	2.3% 0.18mg	102% 8.12mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	132% 556mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	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	7.42% 252mg	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	0.19% 2.83mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.27% 9.87g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Flaxseed per 5 oz

Compare the macro and micronutrient content in 5 oz of Chilled 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 Chilled Orange Juice vs Flaxseed:

• 5 ounces of Chilled Orange Juice have 56 times more Vitamin C than Flaxseed.
• While 5 oz of Flaxseed contain 35.7 times more Vitamin B1, 4.1 times more Vitamin B2, 11 times more Vitamin B3, 5.1 times more Vitamin B5, 6.2 times more Vitamin B6, 4.6 times more Vitamin B9, 1.6 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 5 ounces of Flaxseed have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Chilled Orange Juice have 12.5 times more Water than Flaxseed.
• While 5 oz of Flaxseed contain 23.2 times more Calcium, 29 times more Copper, 44.1 times more Iron, 35.6 times more Magnesium, 107.9 times more Manganese, 37.8 times more Phosphorus, 4.6 times more Potassium, 254 times more Selenium, 15 times more Sodium and 62 times more Zinc than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chilled Orange Juice have 5.4 times more Sugars and more Fructose than Flaxseed.
• While 5 oz of Flaxseed contain 10.9 times more Energy, 351.3 times more Fat, 261.6 times more Saturated Fat, 3259 times more Omega 3, 256.7 times more Omega 6, 2.5 times more Carbohydrate, 91 times more Fiber and 26.9 times more Protein than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein