Comparing Nutrients in 7 ounces Canned Orange Juice VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Watercress	60%	6%	34%

Macro Nutrients

	Canned Orange Juice	Watercress	Recommended Dietary Allowance
Energy	3.2% 93kcal	0.75% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	1.97% 2.56g	130g per day for Men 19-50 years
Sugars	24% 17.4g	0.55% 0.4g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Watercress	Recommended Dietary Allowance
Vitamin A	2% 18μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	15% 0.18mg	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	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	19.7% 0.26mg	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	4.47% 18μg	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	95% 85.3mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Watercress	Recommended Dietary Allowance
Calcium	2% 20mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	17% 0.15mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	21% 0.48mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.7% 174g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Watercress per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Watercress:

• 7 ounces of Canned Orange Juice have 2.7 times more Vitamin B9 than Watercress.
• While 7 oz of Raw Watercress contain 17.8 times more Vitamin A, 2.3 times more Vitamin B1, 5.7 times more Vitamin B2, 1.7 times more Vitamin B5, 4.2 times more Vitamin B6, 1.4 times more Vitamin C, 5 times more Vitamin E and 2500 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Unsweetened Canned Orange Juice as well as Raw Watercress have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Watercress:

• 7 oz of Raw Watercress contain 12 times more Calcium, 3.5 times more Copper, 2 times more Iron, 2.1 times more Magnesium, 11.6 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium and 10.3 times more Sodium than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Watercress contain similar levels of Water per seven ounces.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Unsweetened Canned Orange Juice as well as Raw Watercress lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Orange Juice have 8.5 times more Carbohydrate and 43.8 times more Sugars than Watercress.
• While 7 oz of Raw Watercress contain 3.4 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Protein
• 7 ounces of Watercress provide inadequate amounts of Carbohydrate
• Both Unsweetened Canned Orange Juice as well as Raw Watercress provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in seven ounces.