Comparing Nutrients in 7 ounces Canned Orange Juice VS Snacks, popcorn, air-popped (Unsalted)

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Snacks, popcorn, air-popped (Unsalted)	12%	10%	78%

Macro Nutrients

	Canned Orange Juice	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Energy	3.2% 93kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	3.53% 1.13g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	119% 155g	130g per day for Men 19-50 years
Sugars	24% 17.4g	NA	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	79% 30g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Snacks, popcorn, air-popped (Unsalted)	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	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	43.2% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	37.4% 0.49mg	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	11.4% 45.6μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Snacks, popcorn, air-popped (Unsalted)	Recommended Dietary Allowance
Calcium	2% 20mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	93% 0.83mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	81.4% 1.87mg	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	85% 595mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	35.7% 19.6μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.22% 8.14g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Snacks, popcorn, air-popped (Unsalted) per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Snacks, popcorn, air-popped (Unsalted) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Snacks, popcorn, air-popped (Unsalted):

• 7 ounces of Canned Orange Juice have more Vitamin C than Snacks, popcorn, air-popped (Unsalted).
• While 7 oz of Snacks, popcorn, air-popped (Unsalted) contain 5.2 times more Vitamin B1, 13.5 times more Vitamin B2, 9.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 7.9 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Snacks, popcorn, air-popped (Unsalted) provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Snacks, popcorn, air-popped (Unsalted) have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Snacks, popcorn, air-popped (Unsalted):

• 7 ounces of Canned Orange Juice have 21.4 times more Water than Snacks, popcorn, air-popped (Unsalted).
• While 7 oz of Snacks, popcorn, air-popped (Unsalted) contain 19.1 times more Copper, 26.6 times more Iron, 13.1 times more Magnesium, 44.9 times more Manganese, 17.6 times more Phosphorus, 1.6 times more Potassium, 99 times more Selenium and 86 times more Zinc than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Snacks, popcorn, air-popped (Unsalted) lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, popcorn, air-popped (Unsalted) contain 8.1 times more Energy, 28 times more Fat, 8.6 times more Omega 3, 68.1 times more Omega 6, 7.1 times more Carbohydrate, 50.3 times more Fiber and 17.6 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