Comparing Nutrients in 7 ounces Fresh Orange juice VS Phyllo dough

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Phyllo dough	10%	18%	72%

Macro Nutrients

	Fresh Orange juice	Phyllo dough	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	20.5% 593kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	9.1% 2.9g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	10.2% 1.74g	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	80.3% 104g	130g per day for Men 19-50 years
Sugars	23% 16.7g	0.49% 0.36g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Phyllo dough	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	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	50.5% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	4.58% 0.06mg	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	15% 59.5μg	43.7% 175μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Phyllo dough	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	22.3% 0.2mg	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	79.6% 6.37mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	41% 0.94mg	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	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	4.3% 147mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	84% 46.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	64% 958mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.74% 175g	1.75% 64.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Phyllo dough per 7 oz

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

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

• 7 ounces of Fresh Orange juice have 1.3 times more Vitamin B6 and more Vitamin C than Phyllo dough.
• While 7 oz of Phyllo dough contain 6 times more Vitamin B1, 11.4 times more Vitamin B2, 10.2 times more Vitamin B3, 1.6 times more Vitamin B5, 2.9 times more Vitamin B9 and 25 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• 7 ounces of Phyllo dough have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Phyllo dough have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Phyllo dough:

• 7 ounces of Fresh Orange juice have 2.7 times more Potassium and 2.7 times more Water than Phyllo dough.
• While 7 oz of Phyllo dough contain 2.3 times more Copper, 16.1 times more Iron, 1.4 times more Magnesium, 34 times more Manganese, 4.4 times more Phosphorus, 233 times more Selenium, 483 times more Sodium and 9.8 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 Phyllo dough lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 46.7 times more Sugars than Phyllo dough.
• While 7 oz of Phyllo dough contain 6.6 times more Energy, 30 times more Fat, 61.3 times more Saturated Fat, 4.3 times more Omega 3, 30.2 times more Omega 6, 5.1 times more Carbohydrate, 9.5 times more Fiber and 10.1 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