Comparing Nutrients in 5 ounces Fresh Orange juice VS Crackers, saltines, fat-free, low-sodium

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Crackers, saltines, fat-free, low-sodium	11%	4%	85%

Macro Nutrients

	Fresh Orange juice	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	89.7% 117g	130g per day for Men 19-50 years
Sugars	16.4% 12g	0.74% 0.54g	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	4.14% 3g	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	% 2.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.87g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	10% 3.83g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	64.3% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	9.27% 0.12mg	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	10.6% 42.5μg	44% 176μg	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	78.7% 71mg	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	0.38% 0.057mg	1.13% 0.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Crackers, saltines, fat-free, low-sodium	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	23% 0.21mg	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	3.54% 0.28mg	137% 11mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	39.3% 0.9mg	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	23% 160mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	55% 30.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	80.2% 1203mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Crackers, saltines, fat-free, low-sodium per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Crackers, saltines, fat-free, low-sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Crackers, saltines, fat-free, low-sodium:

• 5 ounces of Fresh Orange juice have more Vitamin C than Crackers, saltines, fat-free, low-sodium.
• While 5 oz of Crackers, saltines, fat-free, low-sodium contain 5.8 times more Vitamin B1, 19.7 times more Vitamin B2, 14.3 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 4.1 times more Vitamin B9 and 49 times more Vitamin K than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• 5 ounces of Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Crackers, saltines, fat-free, low-sodium have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Crackers, saltines, fat-free, low-sodium:

• 5 ounces of Fresh Orange juice have 1.7 times more Potassium and 26 times more Water than Crackers, saltines, fat-free, low-sodium.
• While 5 oz of Crackers, saltines, fat-free, low-sodium contain 2 times more Calcium, 3.3 times more Copper, 38.6 times more Iron, 2.4 times more Magnesium, 45.5 times more Manganese, 6.6 times more Phosphorus, 214 times more Selenium, 849 times more Sodium and 18.8 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 22.1 times more Sugars than Crackers, saltines, fat-free, low-sodium.
• While 5 oz of Crackers, saltines, fat-free, low-sodium contain 8.7 times more Energy, 3.5 times more Omega 3, 22.3 times more Omega 6, 7.9 times more Carbohydrate, 13.5 times more Fiber and 15 times more Protein than Raw Orange juice.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein