Comparing Nutrients in 7 ounces Canned Orange Juice VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Flaxseed	13%	67%	20%

Macro Nutrients

	Canned Orange Juice	Flaxseed	Recommended Dietary Allowance
Energy	3.2% 93kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	44% 57.3g	130g per day for Men 19-50 years
Sugars	24% 17.4g	4.24% 3.08g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 2.3g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	143% 54g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Flaxseed	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	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 47.6μg	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Flaxseed	Recommended Dietary Allowance
Calcium	2% 20mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	269% 2.42mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	214% 4.93mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Flaxseed per 7 oz

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

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

• 7 ounces of Canned Orange Juice have 50.2 times more Vitamin C than Flaxseed.
• While 7 oz of Flaxseed contain 42.2 times more Vitamin B1, 7.7 times more Vitamin B2, 15.3 times more Vitamin B3, 5.5 times more Vitamin B5, 15.3 times more Vitamin B6, 3.6 times more Vitamin B9, 1.6 times more Vitamin E and 43 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 Flaxseed have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Flaxseed:

• 7 ounces of Canned Orange Juice have 12.6 times more Water than Flaxseed.
• While 7 oz of Flaxseed contain 25.5 times more Calcium, 55.5 times more Copper, 57.3 times more Iron, 39.2 times more Magnesium, 118.2 times more Manganese, 37.8 times more Phosphorus, 4.4 times more Potassium, 254 times more Selenium, 7.5 times more Sodium and 108.5 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 5.7 times more Sugars and more Fructose than Flaxseed.
• While 7 oz of Flaxseed contain 11.4 times more Energy, 281.1 times more Fat, 203.5 times more Saturated Fat, 3259 times more Omega 3, 218.6 times more Omega 6, 2.6 times more Carbohydrate, 91 times more Fiber and 26.9 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