Comparing Nutrients in 100 grams Canned Orange Juice VS Crackers, multigrain

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Crackers, multigrain	6%	38%	56%

Macro Nutrients

	Canned Orange Juice	Crackers, multigrain	Recommended Dietary Allowance
Energy	1.62% 47kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	61.4% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	52% 67.6g	130g per day for Men 19-50 years
Sugars	12% 8.76g	16.6% 12g	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	3.35% 2.43g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 4.06g	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Crackers, multigrain	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	9% 0.12mg	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	6% 24μg	25.8% 103μg	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	33.4% 30mg	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	1.33% 0.2mg	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Crackers, multigrain	Recommended Dietary Allowance
Calcium	1% 10mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	1.25% 0.1mg	32.4% 2.6mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	6.9% 29mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	NA	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	2.43% 17mg	41.7% 292mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	5.03% 171mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	47.5% 26μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	59% 883mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Crackers, multigrain per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Crackers, multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Crackers, multigrain:

• 100 grams of Canned Orange Juice have more Vitamin C than Crackers, multigrain.
• While 100 g of Crackers, multigrain contain 13.3 times more Vitamin B1, 13.3 times more Vitamin B2, 16.9 times more Vitamin B3, 3.8 times more Vitamin B6, 4.3 times more Vitamin B9, 8.8 times more Vitamin E and 360 times more Vitamin K than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 100 grams of Crackers, multigrain have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Crackers, multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Crackers, multigrain:

• 100 grams of Canned Orange Juice have 35.1 times more Water than Crackers, multigrain.
• While 100 g of Crackers, multigrain contain 6.9 times more Copper, 25.9 times more Iron, 2.9 times more Magnesium, 17.2 times more Phosphorus, 261 times more Selenium, 220.8 times more Sodium and 24.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Crackers, multigrain contain similar levels of Potassium per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Iron, Selenium and Zinc
• Both Unsweetened Canned Orange Juice as well as Crackers, multigrain lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Crackers, multigrain contain 10.3 times more Energy, 136 times more Fat, 183.3 times more Saturated Fat, 194.6 times more Omega 3, 386.6 times more Omega 6, 6.1 times more Carbohydrate, 1.4 times more Sugars, 11.7 times more Fiber and 10.4 times more Protein than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein