Comparing Nutrients in 7 ounces Canned Orange Juice VS Canned Chinese Waterchestnuts with Liquids

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%

Macro Nutrients

	Canned Orange Juice	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	3.2% 93kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	24% 17.4g	6.73% 4.9g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Canned Chinese Waterchestnuts with Liquids	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	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	24.3% 0.32mg	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	2.98% 12μg	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	2.87% 2.58mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	2% 20mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	22% 0.2mg	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	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	14% 0.32mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.64% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Canned Chinese Waterchestnuts with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Orange Juice versus 7 oz of Canned Chinese Waterchestnuts with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Canned Chinese Waterchestnuts with Liquids:

• 7 ounces of Canned Orange Juice have 3.5 times more Vitamin B1, 4 times more Vitamin B9 and 23.2 times more Vitamin C than Canned Chinese Waterchestnuts with Liquids.
• While 7 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 1.8 times more Vitamin B3, 5.1 times more Vitamin B6 and 2.5 times more Vitamin E than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Chinese Waterchestnuts with Liquids provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B3 and Vitamin E
• 7 ounces of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin B1, Vitamin B9 and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Canned Chinese Waterchestnuts with Liquids:

• 7 ounces of Canned Orange Juice have 2 times more Magnesium and 1.6 times more Potassium than Canned Chinese Waterchestnuts with Liquids.
• While 7 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 4.5 times more Copper, 8.7 times more Iron, 7.7 times more Manganese and 9.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Chinese Waterchestnuts with Liquids contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Zinc
• 7 ounces of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Magnesium
• Both Unsweetened Canned Orange Juice as well as Canned Chinese Waterchestnuts Solids and Liquids lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 3.6 times more Sugars than Canned Chinese Waterchestnuts with Liquids.
• While 7 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 8.3 times more Fiber than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Canned Chinese Waterchestnuts with Liquids offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Fiber
• Both Unsweetened Canned Orange Juice as well as Canned Chinese Waterchestnuts Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in seven ounces.