Comparing Nutrients in 7 ounces Canned Orange Juice VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Canned Orange Juice	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	3.2% 93kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	4.84% 1.55g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	24% 17.4g	4.74% 3.43g	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	1.37% 0.99g	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	% 0.85g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 1.57g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	9.64% 5.4g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Waffles, gluten-free, frozen, ready-to-heat	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	22.4% 3.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	10.2% 0.13mg	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	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	222% 5.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	18.4% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	2% 20mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	19.6% 0.18mg	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	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	67.4% 1.55mg	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	102% 712mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.7% 174g	2.33% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Waffles, gluten-free, frozen, ready-to-heat per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Waffles, gluten-free, frozen, ready-to-heat:

• 7 ounces of Canned Orange Juice have 3 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.1 times more Vitamin B1, 1.9 times more Vitamin B2, 9 times more Vitamin B3, 2.7 times more Vitamin B5, 2.2 times more Vitamin B6, more Vitamin B12, 4.8 times more Vitamin E and 111 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12, Vitamin E and Vitamin K
• 7 ounces of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Waffles, gluten-free, frozen, ready-to-heat:

• 7 ounces of Canned Orange Juice have 1.5 times more Potassium and 2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 4 times more Calcium, 4 times more Copper, 6.3 times more Iron, 3.1 times more Magnesium, 37.2 times more Manganese, 21.1 times more Phosphorus, 126.3 times more Sodium and 12.5 times more Zinc than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 5.1 times more Sugars and 4.9 times more Fructose than Waffles, gluten-free, frozen, ready-to-heat.
• While 7 oz of Waffles, gluten-free, frozen, ready-to-heat contain 5.6 times more Energy, 58.9 times more Fat, 43.4 times more Saturated Fat, 110 times more Omega 3, 59 times more Omega 6, 3.9 times more Carbohydrate, 4.7 times more Fiber and 4 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