Comparing Nutrients in 1 kilogram Toasted French or Vienna Bread VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Toasted French or Vienna Bread	16%	6%	78%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Toasted French or Vienna Bread	Fresh Orange juice	Recommended Dietary Allowance
Energy	110% 3190kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	46% 7.8g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	476% 619g	80% 104g	130g per day for Men 19-50 years
Sugars	49.5% 36g	116% 84g	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	29.2% 21g	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	% 18g	g per day for Men 19-50 years
Sucrose	NA	% 41.4g	g per day for Men 19-50 years
Fiber	81.6% 31g	5.26% 2g	38g per day for Men 19-50 years
Protein	232% 130g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Toasted French or Vienna Bread	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	356% 4.27mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	336% 53.8mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	30.8% 0.4mg	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	350% 1400μg	75% 300μg	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	2.22% 2mg	556% 500mg	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	12.7% 1.9mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted French or Vienna Bread	Fresh Orange juice	Recommended Dietary Allowance
Calcium	47% 470mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	167% 1.5mg	49% 0.44mg	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	484% 38.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	249% 5.73mg	6.1% 0.14mg	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	180% 1260mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	59% 2000mg	3400mg per day for Men 19-50 years
Selenium	540% 297μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	480% 7200mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	5.57% 206g	24% 883g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted French or Vienna Bread VS Fresh Orange juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted French or Vienna Bread versus 1 kg of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted French or Vienna Bread vs Fresh Orange juice:

• 1 kilogram of Toasted French or Vienna Bread has 4.7 times more Vitamin B1, 12.3 times more Vitamin B2, 13.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 4.7 times more Vitamin B9 than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 250 times more Vitamin C than Toasted French or Vienna Sourdough Bread.
• 1 kilogram of Toasted French or Vienna Bread have insufficient amounts of Vitamin C
• Both Toasted French or Vienna Sourdough Bread as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Toasted French or Vienna Bread vs Fresh Orange juice:

• 1 kilogram of Toasted French or Vienna Bread has 4.3 times more Calcium, 3.4 times more Copper, 19.4 times more Iron, 2.8 times more Magnesium, 40.9 times more Manganese, 7.4 times more Phosphorus, 297 times more Selenium, 720 times more Sodium and 21 times more Zinc than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 1.4 times more Potassium and 4.3 times more Water than Toasted French or Vienna Sourdough Bread.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted French or Vienna Bread has 7.1 times more Energy, 10.7 times more Fat, 4.5 times more Omega 3, 26.9 times more Omega 6, 6 times more Carbohydrate, 15.5 times more Fiber and 18.6 times more Protein than Fresh Orange juice.
• While 1 kg of Raw Orange juice contains 2.3 times more Sugars than Toasted French or Vienna Sourdough Bread.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein