Comparing Nutrients in 100 grams Canned Orange Juice VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Canned Orange Juice	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	1.62% 47kcal	16% 463kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	18.4% 18g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	13.6% 4.35g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	55.8% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	41.4% 7.04g	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	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	12% 8.76g	14.4% 10.4g	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	3.35% 2.43g	0.25% 0.18g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 4.06g	% 9.7g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	13% 4.9g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	13% 7.3g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Crackers, standard snack-type, with whole wheat	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	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	18.7% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	9.5% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	14% 0.18mg	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	14.5% 58μg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	12% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	1% 10mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	22% 0.2mg	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	45.6% 3.65mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	40% 0.92mg	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	51% 356mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	6.15% 209mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	16% 8.7μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	50% 748mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	0.074% 2.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Crackers, standard snack-type, with whole wheat per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Crackers, standard snack-type, with whole wheat:

• 100 grams of Canned Orange Juice have more Vitamin C than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 8.2 times more Vitamin B1, 11.6 times more Vitamin B2, 22.2 times more Vitamin B3, 2.6 times more Vitamin B5, 5.8 times more Vitamin B6, 2.4 times more Vitamin B9, 14.5 times more Vitamin E and 142 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, standard snack-type, with whole wheat have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Crackers, standard snack-type, with whole wheat 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, standard snack-type, with whole wheat:

• 100 grams of Canned Orange Juice have 32.1 times more Water than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 16.7 times more Calcium, 9 times more Copper, 36.5 times more Iron, 4.7 times more Magnesium, 43.6 times more Manganese, 20.9 times more Phosphorus, 87 times more Selenium, 187 times more Sodium and 27.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Crackers, standard snack-type, with whole wheat contain similar levels of Potassium per 100 grams.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Orange Juice have 13.5 times more Fructose than Crackers, standard snack-type, with whole wheat.
• While 100 g of Crackers, standard snack-type, with whole wheat contain 9.9 times more Energy, 118.9 times more Fat, 241.4 times more Saturated Fat, 127.4 times more Omega 3, 260.6 times more Omega 6, 6.2 times more Carbohydrate, 16.3 times more Fiber and 10.7 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Crackers, standard snack-type, with whole wheat offer comparable quantities of Sugars per 100 grams.
• 100 grams of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein