Comparing Nutrients in 7 ounces Canned Orange Juice VS Dried Marjoram Spices

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Dried Marjoram Spices	14%	18%	68%

Macro Nutrients

	Canned Orange Juice	Dried Marjoram Spices	Recommended Dietary Allowance
Energy	3.2% 93kcal	18.5% 538kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	3.3% 1.05g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	401% 6.4g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	92% 120g	130g per day for Men 19-50 years
Sugars	24% 17.4g	11% 8.1g	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	210% 80g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Dried Marjoram Spices	Recommended Dietary Allowance
Vitamin A	2% 18μg	89% 800μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	47.8% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	48.2% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	51% 8.18mg	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	182% 2.36mg	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	136% 544μg	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	113% 102mg	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	22.4% 3.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	1028% 1234μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Dried Marjoram Spices	Recommended Dietary Allowance
Calcium	2% 20mg	395% 3949mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	250% 2.25mg	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	2052% 164mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	469% 10.8mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	89% 3020mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	16.2% 8.93μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	10% 153mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	65% 7.14mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.41% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Dried Marjoram Spices per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Dried Marjoram Spices:

• 7 oz of Dried Marjoram Spices contain 44.8 times more Vitamin A, 7.4 times more Vitamin B1, 15 times more Vitamin B2, 20.5 times more Vitamin B3, 38.4 times more Vitamin B6, 11.4 times more Vitamin B9, 1.7 times more Vitamin C, 8.5 times more Vitamin E and 6217 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Dried Marjoram Spices have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Dried Marjoram Spices:

• 7 ounces of Canned Orange Juice have 11.5 times more Water than Dried Marjoram Spices.
• While 7 oz of Dried Marjoram Spices contain 199 times more Calcium, 51.5 times more Copper, 827.1 times more Iron, 34.6 times more Magnesium, 258.7 times more Manganese, 18 times more Phosphorus, 8.3 times more Potassium, 45 times more Selenium, 19.3 times more Sodium and 90 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 2.1 times more Sugars than Dried Marjoram Spices.
• While 7 oz of Dried Marjoram Spices contain 5.8 times more Energy, 46.9 times more Fat, 461.4 times more Omega 3, 43.5 times more Omega 6, 5.5 times more Carbohydrate, 134.3 times more Fiber and 18.6 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