Comparing Nutrients in 5 ounces Chilled Orange Juice VS Canned Chinese Waterchestnuts with Liquids

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%

Macro Nutrients

	Chilled Orange Juice	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.16% 0.027g	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	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	4.8% 3.5g	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	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Canned Chinese Waterchestnuts with Liquids	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	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	17.3% 0.23mg	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	6.73% 27μg	2.13% 8.5μg	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	53% 47.6mg	2.05% 1.84mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	15.7% 0.14mg	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	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	9.92% 0.23mg	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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Canned Chinese Waterchestnuts with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Chilled Orange Juice versus 5 oz of Canned Chinese Waterchestnuts with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chilled Orange Juice vs Canned Chinese Waterchestnuts with Liquids:

• 5 ounces of Chilled Orange Juice have 4.2 times more Vitamin B1, 1.6 times more Vitamin B2, 3.2 times more Vitamin B9 and 25.8 times more Vitamin C than Canned Chinese Waterchestnuts with Liquids.
• While 5 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 1.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 2.5 times more Vitamin E than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Canned Chinese Waterchestnuts with Liquids provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin E
• 5 ounces of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Chilled Orange Juice vs Canned Chinese Waterchestnuts with Liquids:

• 5 ounces of Chilled Orange Juice have 2.2 times more Magnesium and 1.5 times more Potassium than Canned Chinese Waterchestnuts with Liquids.
• While 5 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 2.4 times more Copper, 6.7 times more Iron, 7 times more Manganese and 5.4 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Canned Chinese Waterchestnuts with Liquids contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Magnesium
• Both Chilled Orange Juice from Concentrate as well as Canned Chinese Waterchestnuts Solids and Liquids lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chilled Orange Juice have 3.4 times more Sugars than Canned Chinese Waterchestnuts with Liquids.
• While 5 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 8.3 times more Fiber than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Canned Chinese Waterchestnuts with Liquids offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Fiber
• Both Chilled Orange Juice from Concentrate as well as Canned Chinese Waterchestnuts Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.