Comparing Nutrients in 14 ounces Fresh Orange juice VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Fresh Orange juice	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	6.16% 179kcal	28.3% 822kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	6.8% 2.18g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.8% 41.3g	135% 176g	130g per day for Men 19-50 years
Sugars	46% 33.3g	26% 19g	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	11.6% 8.4g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 16.4g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	101% 38.5g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.8% 0.36mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	88.2% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	90% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	13% 0.17mg	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	29.8% 119μg	94% 377μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	46.3% 1.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	220% 198mg	2.2% 2mg	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	1.06% 0.16mg	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	19.4% 0.17mg	146% 1.3mg	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	9.92% 0.79mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	2.4% 0.056mg	67.5% 1.55mg	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	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	23.3% 794mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	157% 86μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	127% 1901mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	9.47% 350g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS White Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Fresh Orange juice versus 14 oz of White Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Fresh Orange juice vs White Reduced-calorie Bread:

• 14 ounces of Fresh Orange juice have 100 times more Vitamin C than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 4.6 times more Vitamin B1, 9.6 times more Vitamin B2, 9.1 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B9 and more Vitamin B12 than Raw Orange juice.
• Both Fresh Orange juice and White Reduced-calorie Bread provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Fresh Orange juice have insufficient amounts of Vitamin B12
• 14 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Fresh Orange juice vs White Reduced-calorie Bread:

• 14 ounces of Fresh Orange juice have 2.6 times more Potassium and 2.1 times more Water than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 8.5 times more Calcium, 7.5 times more Copper, 16 times more Iron, 2.1 times more Magnesium, 27.9 times more Manganese, 7.1 times more Phosphorus, 217 times more Selenium, 479 times more Sodium and 26.8 times more Zinc than Raw Orange juice.
• 14 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Fresh Orange juice have 1.8 times more Sugars than White Reduced-calorie Bread.
• While 14 oz of White Reduced-calorie Bread contain 4.6 times more Energy, 12.5 times more Fat, 18.3 times more Omega 6, 4.3 times more Carbohydrate, 48.5 times more Fiber and 12.4 times more Protein than Raw Orange juice.
• 14 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Orange juice as well as White Reduced-calorie Bread provide inadequate amounts of Omega 3 in 14 ounces.