Comparing Nutrients in 7 ounces Canned Orange Juice VS Falafel

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Falafel	16%	47%	37%

Macro Nutrients

	Canned Orange Juice	Falafel	Recommended Dietary Allowance
Energy	3.2% 93kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	5.78% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	48.6% 63g	130g per day for Men 19-50 years
Sugars	24% 17.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	2.4% 1.35g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Falafel	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	19% 0.25mg	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	46% 185μg	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	3.53% 3.18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Falafel	Recommended Dietary Allowance
Calcium	2% 20mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	57% 0.51mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	59.6% 1.37mg	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	4.7% 174g	1.86% 68.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Falafel per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Falafel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Falafel:

• 7 ounces of Canned Orange Juice have 18.8 times more Vitamin C than Falafel.
• While 7 oz of Home prepared Falafel contain 3.7 times more Vitamin B1, 7.9 times more Vitamin B2, 5.2 times more Vitamin B3, 1.6 times more Vitamin B5, 4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Falafel have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Home prepared Falafel have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Falafel:

• 7 ounces of Canned Orange Juice have 2.5 times more Water than Falafel.
• While 7 oz of Home prepared Falafel contain 5.4 times more Calcium, 11.7 times more Copper, 34.2 times more Iron, 8.2 times more Magnesium, 32.9 times more Manganese, 11.3 times more Phosphorus, 3.2 times more Potassium, 73.5 times more Sodium and 37.5 times more Zinc than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Home prepared Falafel lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Home prepared Falafel contain 7.1 times more Energy, 118.7 times more Fat, 132.4 times more Saturated Fat, 15.9 times more Omega 3, 18.3 times more Omega 6, 2.9 times more Carbohydrate and 19.6 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