Comparing Nutrients in 7 ounces Canned Orange Juice VS Snacks, popcorn, home-prepared, oil-popped, unsalted

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Snacks, popcorn, home-prepared, oil-popped, unsalted	7%	49%	44%

Macro Nutrients

	Canned Orange Juice	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Energy	3.2% 93kcal	34.2% 992kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	57.5% 55.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	98% 1.57g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	88.7% 115g	130g per day for Men 19-50 years
Sugars	24% 17.4g	1.48% 1.07g	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	52.2% 20g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Vitamin A	2% 18μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	19.2% 3.08mg	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	32% 0.42mg	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	8.43% 33.7μg	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	0.66% 0.6mg	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	32% 4.82mg	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	Snacks, popcorn, home-prepared, oil-popped, unsalted	Recommended Dietary Allowance
Calcium	2% 20mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	48.7% 0.44mg	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	69% 5.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	51% 214mg	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Snacks, popcorn, home-prepared, oil-popped, unsalted per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Snacks, popcorn, home-prepared, oil-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, home-prepared, oil-popped, unsalted:

• 7 ounces of Canned Orange Juice have 1.4 times more Vitamin B9 and 100.3 times more Vitamin C than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 7 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 3.3 times more Vitamin B1, 6.7 times more Vitamin B2, 7.7 times more Vitamin B3, 6.8 times more Vitamin B6, 12.2 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 Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Snacks, popcorn, home-prepared, oil-popped, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Snacks, popcorn, home-prepared, oil-popped, unsalted:

• 7 ounces of Canned Orange Juice have 31.3 times more Water than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 7 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 10 times more Copper, 27.8 times more Iron, 10.8 times more Magnesium, 14.7 times more Phosphorus, 73 times more Selenium and 66 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Snacks, popcorn, home-prepared, oil-popped, unsalted 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, popcorn, home-prepared, oil-popped, unsalted lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 16.2 times more Sugars than Snacks, popcorn, home-prepared, oil-popped, unsalted.
• While 7 oz of Snacks, popcorn, home-prepared, oil-popped, unsalted contain 10.6 times more Energy, 187.3 times more Fat, 280.6 times more Saturated Fat, 112.9 times more Omega 3, 471.5 times more Omega 6, 5.3 times more Carbohydrate, 33.3 times more Fiber and 13.2 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