Comparing Nutrients in 7 ounces Canned Orange Juice VS Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Frozen Kale	31%	12%	57%

Macro Nutrients

	Canned Orange Juice	Frozen Kale	Recommended Dietary Allowance
Energy	3.2% 93kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	7.45% 9.7g	130g per day for Men 19-50 years
Sugars	24% 17.4g	2.33% 1.7g	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	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	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Frozen Kale	Recommended Dietary Allowance
Vitamin A	2% 18μg	45.4% 409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	9.26% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	8.66% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	2.06% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	13.7% 0.18mg	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	8.43% 33.7μg	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	66.4% 59.7mg	86.7% 78mg	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	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	552% 662μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Frozen Kale	Recommended Dietary Allowance
Calcium	2% 20mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	10% 0.091mg	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	23% 1.85mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	38.2% 0.88mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	19.4% 661mg	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	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Frozen Kale per 7 oz

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

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

• 7 ounces of Canned Orange Juice have 3.5 times more Vitamin B5 and 1.4 times more Vitamin B9 than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain 22.9 times more Vitamin A, 1.4 times more Vitamin B1, 5.3 times more Vitamin B2, 3.5 times more Vitamin B3, 2.9 times more Vitamin B6, 1.3 times more Vitamin C, 2.9 times more Vitamin E and 3336 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Frozen Kale have insufficient amounts of Vitamin B5
• Both Unsweetened Canned Orange Juice as well as Frozen Kale, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Frozen Kale:

• 7 oz of Frozen Kale, Unprepared contain 13.6 times more Calcium, 2.1 times more Copper, 9.3 times more Iron, 1.8 times more Magnesium, 21.1 times more Manganese, 1.7 times more Phosphorus and 1.8 times more Potassium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Frozen Kale contain similar levels of Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Frozen Kale, Unprepared lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 2.3 times more Carbohydrate and 10.3 times more Sugars than Frozen Kale.
• While 7 oz of Frozen Kale, Unprepared contain 16.7 times more Omega 3, 6.7 times more Fiber and 3.9 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Omega 3, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Frozen Kale, Unprepared provide inadequate amounts of Energy and Omega 6 in seven ounces.