Comparing Nutrients in 7 ounces Canned Orange Juice VS Cake, pudding-type, white, enriched, dry mix

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Cake, pudding-type, white, enriched, dry mix	4%	20%	76%

Macro Nutrients

	Canned Orange Juice	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Energy	3.2% 93kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	15% 4.74g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	123% 161g	130g per day for Men 19-50 years
Sugars	24% 17.4g	134% 97g	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	6.65% 4.82g	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	% 4.5g	NA	g per day for Men 19-50 years
Sucrose	% 8.06g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	14% 7.74g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	9.25% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	2.75% 0.036mg	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	12% 47.6μg	45% 181μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66.4% 59.7mg	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	2.65% 0.4mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Cake, pudding-type, white, enriched, dry mix	Recommended Dietary Allowance
Calcium	2% 20mg	15.3% 153mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	24% 0.55mg	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	4.8% 33.7mg	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	9.74% 5.36μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	88% 1320mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.19% 6.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Cake, pudding-type, white, enriched, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Cake, pudding-type, white, enriched, dry mix to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Cake, pudding-type, white, enriched, dry mix:

• 7 ounces of Canned Orange Juice have 1.7 times more Vitamin B6 and more Vitamin C than Cake, pudding-type, white, enriched, dry mix.
• While 7 oz of Cake, pudding-type, white, enriched, dry mix contain 7.2 times more Vitamin B1, 8.6 times more Vitamin B2, 12.1 times more Vitamin B3, 1.3 times more Vitamin B5, 3.8 times more Vitamin B9 and 41 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• 7 ounces of Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin B6 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Cake, pudding-type, white, enriched, dry mix have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Cake, pudding-type, white, enriched, dry mix:

• 7 ounces of Canned Orange Juice have 2.6 times more Potassium and 25.1 times more Water than Cake, pudding-type, white, enriched, dry mix.
• While 7 oz of Cake, pudding-type, white, enriched, dry mix contain 7.7 times more Calcium, 2.5 times more Copper, 13.6 times more Iron, 13.2 times more Manganese, 16.3 times more Phosphorus, 27 times more Selenium, 166.3 times more Sodium and 6.3 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Cake, pudding-type, white, enriched, dry mix contain similar levels of Magnesium per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cake, pudding-type, white, enriched, dry mix contain 9 times more Energy, 63.3 times more Fat, 132.8 times more Saturated Fat, 9.1 times more Omega 3, 43.7 times more Omega 6, 7.3 times more Carbohydrate, 5.6 times more Sugars and 5.7 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein
• Both Unsweetened Canned Orange Juice as well as Cake, pudding-type, white, enriched, dry mix provide inadequate amounts of Fiber in seven ounces.