Comparing Nutrients in 7 ounces Canned Orange Juice VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Canned Orange Juice	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	3.2% 93kcal	31.7% 919kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	36.5% 35.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	27% 8.62g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	82% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	104% 136g	130g per day for Men 19-50 years
Sugars	24% 17.4g	28.5% 20.7g	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	0.49% 0.36g	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	% 0.48g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 19.2g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Crackers, standard snack-type, with whole wheat	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	55.2% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	19% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	27.5% 0.36mg	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	28.8% 115μg	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	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	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	23.5% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	2% 20mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	43.4% 0.39mg	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	91% 7.24mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	79% 1.8mg	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	101% 706mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	12% 415mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	31.4% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	99% 1484mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.15% 5.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Crackers, standard snack-type, with whole wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Crackers, standard snack-type, with whole wheat:

• 7 ounces of Canned Orange Juice have more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 8.2 times more Vitamin B1, 11.6 times more Vitamin B2, 22.2 times more Vitamin B3, 2.6 times more Vitamin B5, 5.8 times more Vitamin B6, 2.4 times more Vitamin B9, 14.5 times more Vitamin E and 142 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Crackers, standard snack-type, with whole wheat:

• 7 ounces of Canned Orange Juice have 32.1 times more Water than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 16.7 times more Calcium, 9 times more Copper, 36.5 times more Iron, 4.7 times more Magnesium, 43.6 times more Manganese, 20.9 times more Phosphorus, 87 times more Selenium, 187 times more Sodium and 27.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Crackers, standard snack-type, with whole wheat contain similar levels of Potassium 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 ounces of Canned Orange Juice have 13.5 times more Fructose than Crackers, standard snack-type, with whole wheat.
• While 7 oz of Crackers, standard snack-type, with whole wheat contain 9.9 times more Energy, 118.9 times more Fat, 241.4 times more Saturated Fat, 127.4 times more Omega 3, 260.6 times more Omega 6, 6.2 times more Carbohydrate, 16.3 times more Fiber and 10.7 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Crackers, standard snack-type, with whole wheat offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein