Comparing Nutrients in 14 ounces Canned Orange Juice VS Frozen Whole Wheat Paratha Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Canned Orange Juice	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	6.43% 187kcal	44.6% 1294kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	54% 52.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	72.3% 23g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	56% 9.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	138% 180g	130g per day for Men 19-50 years
Sugars	48% 34.8g	22.7% 16.5g	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	13.3% 9.64g	1.9% 1.4g	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	% 9g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 16g	% 6.95g	g per day for Men 19-50 years
Fiber	3.13% 1.2g	100% 38g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	23.2% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.71mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.46% 0.12mg	24.4% 0.32mg	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	24% 95μg	9.92% 39.7μg	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	133% 119mg	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	5.3% 0.79mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	64.4% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	3.1% 124μg	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	4.96% 0.4mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	3.62% 0.083mg	182% 4.2mg	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	9.64% 67.5mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	120% 1794mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	29.6% 3.25mg	11mg per day for Men 19-50 years
Water	9.4% 348g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Frozen Whole Wheat Paratha Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Orange Juice versus 14 oz of Frozen Whole Wheat Paratha Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Orange Juice vs Frozen Whole Wheat Paratha Bread:

• 14 ounces of Canned Orange Juice have 2.4 times more Vitamin B9 and more Vitamin C than Frozen Whole Wheat Paratha Bread.
• While 14 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 9.1 times more Vitamin B3, 2.6 times more Vitamin B5, 2.6 times more Vitamin B6, 6.8 times more Vitamin E and 34 times more Vitamin K than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• 14 ounces of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Orange Juice vs Frozen Whole Wheat Paratha Bread:

• 14 ounces of Canned Orange Juice have 1.3 times more Potassium and 2.6 times more Water than Frozen Whole Wheat Paratha Bread.
• While 14 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 2.5 times more Calcium, 6.6 times more Copper, 16.1 times more Iron, 3.7 times more Magnesium, 50.2 times more Manganese, 7.1 times more Phosphorus, 71 times more Selenium, 113 times more Sodium and 20.5 times more Zinc than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Orange Juice have 2.1 times more Sugars and 6.9 times more Fructose than Frozen Whole Wheat Paratha Bread.
• While 14 oz of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 6.9 times more Energy, 88 times more Fat, 323.7 times more Saturated Fat, 9.9 times more Omega 3, 89.1 times more Omega 6, 4.1 times more Carbohydrate, 32 times more Fiber and 9.4 times more Protein than Unsweetened Canned Orange Juice.
• 14 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein