Comparing Nutrients in 14 ounces Cracked-wheat Bread VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Cracked-wheat Bread	Chilled Orange Juice	Recommended Dietary Allowance
Energy	35.6% 1032kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	35.2% 46g	130g per day for Men 19-50 years
Sugars	NA	45.5% 33g	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	NA	12.2% 8.85g	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	NA	% 8.26g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	57.4% 22g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.42mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	6.95% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	23.2% 0.3mg	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	60.5% 242μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	148% 133mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	17% 171mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	139% 11mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	3.97% 0.091mg	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	86.7% 607mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	183% 100μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	142% 2135mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	3.84% 142g	9.36% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Chilled Orange Juice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cracked-wheat Bread versus 14 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cracked-wheat Bread vs Chilled Orange Juice:

• 14 ounces of Cracked-wheat Bread have 7.8 times more Vitamin B1, 6.2 times more Vitamin B2, 13.1 times more Vitamin B3, 2.6 times more Vitamin B5, 4 times more Vitamin B6 and 3.2 times more Vitamin B9 than Chilled Orange Juice.
• While 14 oz of Chilled Orange Juice from Concentrate contain more Vitamin C than Cracked-wheat Bread.
• 14 ounces of Cracked-wheat Bread have insufficient amounts of Vitamin C
• 14 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Cracked-wheat Bread as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cracked-wheat Bread vs Chilled Orange Juice:

• 14 ounces of Cracked-wheat Bread have 3.9 times more Calcium, 5.3 times more Copper, 21.6 times more Iron, 4.7 times more Magnesium, 59.6 times more Manganese, 9 times more Phosphorus, 253 times more Selenium, 269 times more Sodium and 17.7 times more Zinc than Chilled Orange Juice.
• While 14 oz of Chilled Orange Juice from Concentrate contain 2.4 times more Water than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Chilled Orange Juice contain similar levels of Potassium per 14 ounces.
• 14 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cracked-wheat Bread have 5.3 times more Energy, 32.5 times more Fat, 65.4 times more Saturated Fat, 4.7 times more Omega 3, 28.2 times more Omega 6, 4.3 times more Carbohydrate, 18.3 times more Fiber and 12.8 times more Protein than Chilled Orange Juice.
• 14 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein