Comparing Nutrients in 7 ounces Canned Orange Juice VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Canned Orange Juice	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	3.2% 93kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	118% 154g	130g per day for Men 19-50 years
Sugars	24% 17.4g	124% 89.8g	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	20.4% 15g	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	% 8.47g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 66.5g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	243% 3.16mg	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	157% 627μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15% 0.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66.4% 59.7mg	3.75% 3.37mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	51.6% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	0% 0μg	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	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	NA	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	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.73% 27g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Snacks, granola bar, fruit-filled, nonfat per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Snacks, granola bar, fruit-filled, nonfat:

• 7 ounces of Canned Orange Juice have 1.3 times more Vitamin B1 and 17.7 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• While 7 oz of Snacks, granola bar, fruit-filled, nonfat contain 3.3 times more Vitamin B2, 2 times more Vitamin B3, 51.3 times more Vitamin B6, 13.2 times more Vitamin B9 and more Vitamin B12 than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin B12
• 7 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Snacks, granola bar, fruit-filled, nonfat:

• 7 ounces of Canned Orange Juice have 6.4 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While 7 oz of Snacks, granola bar, fruit-filled, nonfat contain 10.6 times more Copper, 40 times more Iron, 5 times more Magnesium, 7.2 times more Phosphorus, 83 times more Selenium and 35.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Potassium per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium and Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bar, fruit-filled, nonfat contain 7.3 times more Energy, 7 times more Carbohydrate, 5.2 times more Sugars, 3.1 times more Fructose, 24.7 times more Fiber and 8.7 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.