Comparing Nutrients in 100 grams Canned Orange Juice VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Oat Flour	15%	20%	65%

Macro Nutrients

	Canned Orange Juice	Oat Flour	Recommended Dietary Allowance
Energy	1.62% 47kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	5.02% 1.6g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	9.06% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	18.7% 3.2g	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	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	12% 8.76g	1.1% 0.8g	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% 0g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	% 4.06g	% 0.5g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	17% 6.5g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Oat Flour	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	57.7% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	9.6% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	9.6% 0.13mg	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	8% 32μg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	2.67% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Oat Flour	Recommended Dietary Allowance
Calcium	1% 10mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	48.6% 0.44mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	34.3% 144mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	175% 4mg	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	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	29% 3.2mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	0.23% 8.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Oat Flour per 100 g

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

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Oat Flour:

• 100 grams of Canned Orange Juice have more Vitamin C than Oat Flour.
• While 100 g of Partially Debranned Oat Flour contain 17.7 times more Vitamin B1, 6 times more Vitamin B2, 7.3 times more Vitamin B3, 4 times more Vitamin B6, 1.3 times more Vitamin B9, 3.5 times more Vitamin E and 32 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Oat Flour provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 100 grams of Oat Flour have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Oat Flour:

• 100 grams of Canned Orange Juice have 10.3 times more Water than Oat Flour.
• While 100 g of Partially Debranned Oat Flour contain 5.5 times more Calcium, 19.9 times more Copper, 40 times more Iron, 14.4 times more Magnesium, 191.4 times more Manganese, 26.6 times more Phosphorus, 2 times more Potassium, 340 times more Selenium and 80 times more Zinc than Unsweetened Canned Orange Juice.
• 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 11 times more Sugars and more Fructose than Oat Flour.
• While 100 g of Partially Debranned Oat Flour contain 8.6 times more Energy, 60.8 times more Fat, 89.3 times more Saturated Fat, 20.7 times more Omega 3, 118 times more Omega 6, 6 times more Carbohydrate, 21.7 times more Fiber and 21.6 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