Comparing Nutrients in 7 ounces Fresh Orange juice VS Buckwheat

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Buckwheat	14%	8%	78%

Macro Nutrients

	Fresh Orange juice	Buckwheat	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	4.6% 1.47g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	11.2% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	109% 142g	130g per day for Men 19-50 years
Sugars	23% 16.7g	NA	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	52.2% 20g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Buckwheat	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	65% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	123% 37μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	15% 59.5μg	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	110% 99mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Buckwheat	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.96% 0.4mg	54.6% 4.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	112% 2.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	243% 110μg	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	98% 689mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	27% 913mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	30% 16.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.52% 19.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Buckwheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Buckwheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Buckwheat:

• 7 ounces of Fresh Orange juice have more Vitamin C than Buckwheat.
• While 7 oz of Buckwheat contain 14.2 times more Vitamin B2, 17.6 times more Vitamin B3, 6.5 times more Vitamin B5 and 5.3 times more Vitamin B6 than Raw Orange juice.
• Both Fresh Orange juice and Buckwheat provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Buckwheat have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Buckwheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Buckwheat:

• 7 ounces of Fresh Orange juice have 9.1 times more Water than Buckwheat.
• While 7 oz of Buckwheat contain 25 times more Copper, 11 times more Iron, 21 times more Magnesium, 92.9 times more Manganese, 20.4 times more Phosphorus, 2.3 times more Potassium, 83 times more Selenium and 48 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Orange juice as well as Buckwheat lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Buckwheat contain 7.6 times more Energy, 17 times more Fat, 30.9 times more Saturated Fat, 7.1 times more Omega 3, 33.1 times more Omega 6, 6.9 times more Carbohydrate, 50 times more Fiber and 18.9 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein