Comparing Nutrients in 7 ounces Canned Orange Juice VS Toppings, nuts in syrup

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Toppings, nuts in syrup	4%	44%	52%

Macro Nutrients

	Canned Orange Juice	Toppings, nuts in syrup	Recommended Dietary Allowance
Energy	3.2% 93kcal	30.7% 889kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	300% 4.8g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	132% 22.4g	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	101% 73g	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	12% 4.56g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Toppings, nuts in syrup	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	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	27% 0.35mg	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	13% 51.6μg	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	0.66% 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	3.04% 0.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Toppings, nuts in syrup	Recommended Dietary Allowance
Calcium	2% 20mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	119% 1.07mg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	104% 2.4mg	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	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	8.8% 300mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.79% 29g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Toppings, nuts in syrup per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Toppings, nuts in syrup:

• 7 ounces of Canned Orange Juice have 100.3 times more Vitamin C than Toppings, nuts in syrup.
• While 7 oz of Toppings, nuts in syrup contain 4.6 times more Vitamin B1, 5.7 times more Vitamin B2, 1.9 times more Vitamin B3 and 5.7 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Toppings, nuts in syrup provide similar amounts of Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Toppings, nuts in syrup have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Toppings, nuts in syrup have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Toppings, nuts in syrup:

• 7 ounces of Canned Orange Juice have 1.2 times more Potassium and 6 times more Water than Toppings, nuts in syrup.
• While 7 oz of Toppings, nuts in syrup contain 3.5 times more Calcium, 24.5 times more Copper, 10.5 times more Iron, 5.4 times more Magnesium, 57.5 times more Manganese, 6.9 times more Phosphorus, 21 times more Selenium, 10.5 times more Sodium and 26.3 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 oz of Toppings, nuts in syrup contain 9.5 times more Energy, 146.7 times more Fat, 108.9 times more Saturated Fat, 345.7 times more Omega 3, 418.5 times more Omega 6, 5.3 times more Carbohydrate, 4.2 times more Sugars, 7.7 times more Fiber and 6.6 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