Comparing Nutrients in 100 grams Canned Orange Juice VS Pie, blueberry, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Pie, blueberry, commercially prepared	3%	38%	59%

Macro Nutrients

	Canned Orange Juice	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Energy	1.62% 47kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	5.25% 1.68g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	19.3% 3.3g	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	27% 35g	130g per day for Men 19-50 years
Sugars	12% 8.76g	13.6% 9.9g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	3.2% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Vitamin A	1% 9μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	0.83% 0.01mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	2.72% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	2.85% 0.037mg	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	6.75% 27μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.42% 0.01μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.4% 30mg	3% 2.7mg	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	6.93% 1.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	8.75% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Pie, blueberry, commercially prepared	Recommended Dietary Allowance
Calcium	1% 10mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	5.1% 0.046mg	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	3.75% 0.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	7.65% 0.18mg	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	3.3% 23mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	1.47% 50mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	2.55% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	19% 287mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	1.4% 52.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Pie, blueberry, commercially prepared per 100 g

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

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Pie, blueberry, commercially prepared:

• 100 grams of Canned Orange Juice have 3.9 times more Vitamin B1, 1.3 times more Vitamin B5 and 11.1 times more Vitamin C than Pie, blueberry, commercially prepared.
• While 100 g of Pie, blueberry, commercially prepared contain 4.9 times more Vitamin A, 1.4 times more Vitamin B2, 5.2 times more Vitamin E and 105 times more Vitamin K than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Pie, blueberry, commercially prepared provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• 100 grams of Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B1
• Both Unsweetened Canned Orange Juice as well as Pie, blueberry, commercially prepared have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Pie, blueberry, commercially prepared:

• 100 grams of Canned Orange Juice have 2 times more Magnesium, 3.7 times more Potassium and 1.7 times more Water than Pie, blueberry, commercially prepared.
• While 100 g of Pie, blueberry, commercially prepared contain 2.1 times more Copper, 3 times more Iron, 8.4 times more Manganese, 1.4 times more Phosphorus, 14 times more Selenium and 71.8 times more Sodium than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice lack sufficient amounts of Iron, Manganese and Selenium
• 100 grams of Pie, blueberry, commercially prepared lack sufficient amounts of Magnesium and Potassium
• Both Unsweetened Canned Orange Juice as well as Pie, blueberry, commercially prepared lack sufficient amounts of Calcium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Pie, blueberry, commercially prepared contain 4.9 times more Energy, 66.7 times more Fat, 93.3 times more Saturated Fat, 34.1 times more Omega 3, 121.5 times more Omega 6, 3.2 times more Carbohydrate, 3.3 times more Fiber and 2.6 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Pie, blueberry, commercially prepared 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