Comparing Nutrients in 7 ounces Canned Orange Juice VS 51% whole wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
51% whole wheat Pasta	15%	7%	78%

Macro Nutrients

	Canned Orange Juice	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	3.2% 93kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	5.5% 5.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	2.18% 0.7g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	112% 145g	130g per day for Men 19-50 years
Sugars	24% 17.4g	7.1% 5.16g	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	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 1.2g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	52.7% 20g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	99% 15.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	42.7% 0.56mg	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	29.3% 117μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66.4% 59.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	2% 20mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	94% 0.85mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	193% 4.45mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	21.4% 726mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	250% 138μg	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	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.47% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS 51% whole wheat Pasta per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of 51% whole wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs 51% whole wheat Pasta:

• 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 9.5 times more Vitamin B1, 9.2 times more Vitamin B2, 39.5 times more Vitamin B3, 4.4 times more Vitamin B5, 9 times more Vitamin B6 and 2.5 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Unsweetened Canned Orange Juice as well as Dry 51% whole wheat Pasta with Unenriched Semolina have insufficient amounts of Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs 51% whole wheat Pasta:

• 7 ounces of Canned Orange Juice have 9.9 times more Water than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 2.7 times more Calcium, 19.4 times more Copper, 33.3 times more Iron, 10.4 times more Magnesium, 106.8 times more Manganese, 16.9 times more Phosphorus, 2 times more Potassium, 694 times more Selenium and 60 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 3.4 times more Sugars and 12.2 times more Fructose than 51% whole wheat Pasta.
• While 7 oz of Dry 51% whole wheat Pasta with Unenriched Semolina contain 7.7 times more Energy, 17.9 times more Fat, 8.9 times more Omega 3, 32 times more Omega 6, 6.6 times more Carbohydrate, 33.7 times more Fiber and 19.9 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