Comparing Nutrients in 5 ounces Fresh Orange juice VS Snacks, potato sticks

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Snacks, potato sticks	5%	56%	39%

Macro Nutrients

	Fresh Orange juice	Snacks, potato sticks	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	50.3% 48.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	39.3% 12.6g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	148% 25.2g	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	58% 75.6g	130g per day for Men 19-50 years
Sugars	16.4% 12g	0.43% 0.31g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Snacks, potato sticks	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	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	35% 0.45mg	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	14% 56.7μg	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	74.5% 67mg	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	86% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	26% 31.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Snacks, potato sticks	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	49.6% 0.45mg	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	40.2% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	26% 0.6mg	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	35% 244mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	51.6% 1753mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	60% 897mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	12.8% 1.4mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.084% 3.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Snacks, potato sticks per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Snacks, potato sticks to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Snacks, potato sticks:

• 5 oz of Snacks, potato sticks contain 3.9 times more Vitamin B2, 12 times more Vitamin B3, 2.1 times more Vitamin B5, 8 times more Vitamin B6, 1.3 times more Vitamin B9, 227.8 times more Vitamin E and 221 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Snacks, potato sticks provide similar amounts of Vitamin B1 and Vitamin C per five ounces.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Snacks, potato sticks have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Snacks, potato sticks:

• 5 ounces of Fresh Orange juice have 40.1 times more Water than Snacks, potato sticks.
• While 5 oz of Snacks, potato sticks contain 7.2 times more Copper, 11.4 times more Iron, 5.8 times more Magnesium, 30.2 times more Manganese, 10.1 times more Phosphorus, 6.2 times more Potassium, 81 times more Selenium, 633 times more Sodium and 19.8 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Orange juice as well as Snacks, potato sticks lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Fresh Orange juice have 38.2 times more Sugars than Snacks, potato sticks.
• While 5 oz of Snacks, potato sticks contain 11.6 times more Energy, 172 times more Fat, 370 times more Saturated Fat, 6.4 times more Omega 3, 613.8 times more Omega 6, 5.1 times more Carbohydrate, 17 times more Fiber and 9.6 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