Comparing Nutrients in 7 ounces Canned Orange Juice VS Boiled Potherb Jute

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Boiled Potherb Jute	32%	4%	64%

Macro Nutrients

	Canned Orange Juice	Boiled Potherb Jute	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.53% 73.4kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	11% 14.5g	130g per day for Men 19-50 years
Sugars	24% 17.4g	2.74% 2g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Boiled Potherb Jute	Recommended Dietary Allowance
Vitamin A	2% 18μg	57% 514μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	87% 1.13mg	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	51.6% 206μg	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	72.8% 65.5mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Boiled Potherb Jute	Recommended Dietary Allowance
Calcium	2% 20mg	42% 419mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	56.2% 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	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	10.6% 0.24mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Boiled Potherb Jute per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Boiled Potherb Jute:

• 7 ounces of Canned Orange Juice have 2.5 times more Vitamin B5 than Boiled Potherb Jute.
• While 7 oz of Boiled and Drained Potherb Jute contain 28.8 times more Vitamin A, 2.3 times more Vitamin B1, 9.1 times more Vitamin B2, 4.4 times more Vitamin B3, 18.4 times more Vitamin B6, 4.3 times more Vitamin B9, 3.5 times more Vitamin E and 1080 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Potherb Jute provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Boiled Potherb Jute have insufficient amounts of Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Potherb Jute have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Boiled Potherb Jute:

• 7 oz of Boiled and Drained Potherb Jute contain 21.1 times more Calcium, 11.6 times more Copper, 31.4 times more Iron, 6.2 times more Magnesium, 5.9 times more Manganese, 4.2 times more Phosphorus, 3 times more Potassium and 19.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Boiled Potherb Jute contain similar levels of Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Potherb Jute lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 1.5 times more Carbohydrate and 8.8 times more Sugars than Boiled Potherb Jute.
• While 7 oz of Boiled and Drained Potherb Jute contain 6.7 times more Fiber and 5.4 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Boiled and Drained Potherb Jute provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.