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  6. Rum vs. Orange juice

Rum vs. Orange juice — In-Depth Nutrition Comparison

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What are the main differences between Rum and Orange juice?

  • Rum has less Vitamin C, Folate, Vitamin B1, and Potassium than Orange juice.
  • Orange juice's daily need coverage for Vitamin C is 56% higher.

We used Alcoholic beverage, distilled, rum, 80 proof and Orange juice, raw types in this comparison.

Infographic

Rum vs Orange juice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rum
Rum
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 0% 0.18% 4.5% 17% 1.9% 2.1% 0.13% 2.3% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 3.3% 18% 7.5% 15% 1.4% 7.3% 0.13% 1.8% 0.55%
Contains more CopperCopper +13.6%
Contains more ZincZinc +40%
Contains more ManganeseManganese +28.6%
Contains more MagnesiumMagnesium +∞%
Contains more CalciumCalcium +∞%
Contains more PotassiumPotassium +9900%
Contains more IronIron +66.7%
Contains more PhosphorusPhosphorus +240%
Contains more SeleniumSelenium +∞%
~equal in Sodium ~1mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Rum
Rum
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 2% 0% 0% 0% 0% 0% 0% 0% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 167% 12% 0.8% 0% 23% 6.9% 7.5% 11% 9.2% 0% 0.25% 23% 3.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +1025%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rum
Rum
1
67% 33%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 66.6 g
Other: 33.4 g
10% 88%
Protein: 0.7 g
Fats: 0.2 g
Carbs: 10.4 g
Water: 88.3 g
Other: 0.4 g
Contains more OtherOther +8250%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +32.6%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rum Orange juice
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal
Lower in Sodium Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Rum Orange juice Opinion
Calories 231kcal 45kcal Rum
Protein 0g 0.7g Orange juice
Fats 0g 0.2g Orange juice
Vitamin C 0mg 50mg Orange juice
Net carbs 0g 10.2g Orange juice
Carbs 0g 10.4g Orange juice
Magnesium 0mg 11mg Orange juice
Calcium 0mg 11mg Orange juice
Potassium 2mg 200mg Orange juice
Iron 0.12mg 0.2mg Orange juice
Sugar 0g 8.4g Rum
Fiber 0g 0.2g Orange juice
Copper 0.05mg 0.044mg Rum
Zinc 0.07mg 0.05mg Rum
Phosphorus 5mg 17mg Orange juice
Sodium 1mg 1mg
Vitamin A 0IU 200IU Orange juice
Vitamin A 0µg 10µg Orange juice
Vitamin E 0mg 0.04mg Orange juice
Manganese 0.018mg 0.014mg Rum
Selenium 0µg 0.1µg Orange juice
Vitamin B1 0.008mg 0.09mg Orange juice
Vitamin B2 0mg 0.03mg Orange juice
Vitamin B3 0mg 0.4mg Orange juice
Vitamin B5 0mg 0.19mg Orange juice
Vitamin B6 0mg 0.04mg Orange juice
Vitamin K 0µg 0.1µg Orange juice
Folate 0µg 30µg Orange juice
Choline 0mg 6.2mg Orange juice
Saturated Fat 0g 0.024g Rum
Monounsaturated Fat 0g 0.036g Orange juice
Polyunsaturated fat 0g 0.04g Orange juice
Tryptophan 0mg 0.002mg Orange juice
Threonine 0mg 0.008mg Orange juice
Isoleucine 0mg 0.008mg Orange juice
Leucine 0mg 0.013mg Orange juice
Lysine 0mg 0.009mg Orange juice
Methionine 0mg 0.003mg Orange juice
Phenylalanine 0mg 0.009mg Orange juice
Valine 0mg 0.011mg Orange juice
Histidine 0mg 0.003mg Orange juice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rum Orange juice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
0%
Rum
20%
Orange juice
Minerals Daily Need Coverage Score
3%
Rum
6%
Orange juice

Comparison summary

Which food is lower in Sugar?
Rum
Rum is lower in Sugar (difference - 8.4g)
Which food is lower in Saturated Fat?
Rum
Rum is lower in Saturated Fat (difference - 0.024g)
Which food is lower in glycemic index?
Rum
Rum is lower in glycemic index (difference - 50)
Which food is richer in minerals?
Orange juice
Orange juice is relatively richer in minerals
Which food is richer in vitamins?
Orange juice
Orange juice is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (1 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Rum - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174817/nutrients
  2. Orange juice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169098/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.