Comparing Nutrients in 7 ounces Canned Orange Juice VS Rolls, dinner, wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Rolls, dinner, wheat	13%	21%	66%

Macro Nutrients

	Canned Orange Juice	Rolls, dinner, wheat	Recommended Dietary Allowance
Energy	3.2% 93kcal	18.7% 542kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	9.3% 2.97g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	12.2% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	70.2% 91g	130g per day for Men 19-50 years
Sugars	24% 17.4g	4.46% 3.23g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Rolls, dinner, wheat	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	71.6% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	50.5% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	11.6% 0.15mg	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	29.8% 119μg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Rolls, dinner, wheat	Recommended Dietary Allowance
Calcium	2% 20mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	33% 0.3mg	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	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	88.3% 2.03mg	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	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	119% 65.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	69.3% 1040mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	4.7% 174g	2% 73.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Rolls, dinner, wheat per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Rolls, dinner, wheat:

• 7 ounces of Canned Orange Juice have more Vitamin C than Rolls, dinner, wheat.
• While 7 oz of Rolls, dinner, wheat contain 11.1 times more Vitamin B1, 13 times more Vitamin B2, 20.3 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B6, 2.5 times more Vitamin B9, 1.8 times more Vitamin E and 27 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 7 ounces of Rolls, dinner, wheat have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Rolls, dinner, wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Rolls, dinner, wheat:

• 7 ounces of Canned Orange Juice have 1.6 times more Potassium and 2.4 times more Water than Rolls, dinner, wheat.
• While 7 oz of Rolls, dinner, wheat contain 17.6 times more Calcium, 6.8 times more Copper, 35.5 times more Iron, 3.6 times more Magnesium, 48.7 times more Manganese, 6.1 times more Phosphorus, 330 times more Selenium, 131 times more Sodium and 22.5 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 5.4 times more Sugars than Rolls, dinner, wheat.
• While 7 oz of Rolls, dinner, wheat contain 5.8 times more Energy, 42 times more Fat, 83.2 times more Saturated Fat, 8.3 times more Omega 3, 38.9 times more Omega 6, 4.2 times more Carbohydrate, 12.7 times more Fiber and 12.6 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