Comparing Nutrients in 7 ounces Canned Orange Juice VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Oat Flour	15%	20%	65%

Macro Nutrients

	Canned Orange Juice	Oat Flour	Recommended Dietary Allowance
Energy	3.2% 93kcal	27.6% 802kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	9.97% 3.2g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	37% 6.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	100% 130g	130g per day for Men 19-50 years
Sugars	24% 17.4g	2.2% 1.6g	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% 0g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 0.99g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	34% 13g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Oat Flour	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	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	7.98% 0.4mg	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	16% 63.5μg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Oat Flour	Recommended Dietary Allowance
Calcium	2% 20mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	96% 0.87mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	347% 7.98mg	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	128% 897mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	21.7% 736mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Oat Flour per 7 oz

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

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

• 7 ounces of Canned Orange Juice have more Vitamin C than Oat Flour.
• While 7 oz of Partially Debranned Oat Flour contain 17.7 times more Vitamin B1, 6 times more Vitamin B2, 7.3 times more Vitamin B3, 4 times more Vitamin B6, 1.3 times more Vitamin B9, 3.5 times more Vitamin E and 32 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Oat Flour provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Oat Flour have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Oat Flour:

• 7 ounces of Canned Orange Juice have 10.3 times more Water than Oat Flour.
• While 7 oz of Partially Debranned Oat Flour contain 5.5 times more Calcium, 19.9 times more Copper, 40 times more Iron, 14.4 times more Magnesium, 191.4 times more Manganese, 26.6 times more Phosphorus, 2 times more Potassium, 340 times more Selenium and 80 times more Zinc than Unsweetened Canned Orange Juice.
• 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 11 times more Sugars and more Fructose than Oat Flour.
• While 7 oz of Partially Debranned Oat Flour contain 8.6 times more Energy, 60.8 times more Fat, 89.3 times more Saturated Fat, 20.7 times more Omega 3, 118 times more Omega 6, 6 times more Carbohydrate, 21.7 times more Fiber and 21.6 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein