Comparing Nutrients in 1 kilogram Rye Bread VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Rye Bread	13%	12%	75%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Rye Bread	Canned Orange Juice	Recommended Dietary Allowance
Energy	89.3% 2590kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.26g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	43.5% 7.4g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	372% 483g	84.7% 110g	130g per day for Men 19-50 years
Sugars	53% 38.5g	121% 87.6g	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	33.5% 24.3g	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	% 22.7g	g per day for Men 19-50 years
Sucrose	NA	% 40.6g	g per day for Men 19-50 years
Fiber	153% 58g	7.9% 3g	38g per day for Men 19-50 years
Protein	152% 85g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	362% 4.34mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.35mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	238% 38mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	24% 0.31mg	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	275% 1100μg	60% 240μg	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	4.44% 4mg	334% 301mg	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	22% 3.3mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Canned Orange Juice	Recommended Dietary Allowance
Calcium	73% 730mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	12.8% 510μg	7.83% 313μg	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	354% 28.3mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	358% 8.24mg	9.13% 0.21mg	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	179% 1250mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	562% 309μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	402% 6030mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	10% 373g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: Rye Bread VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of Rye Bread versus 1 kg of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rye Bread vs Canned Orange Juice:

• 1 kilogram of Rye Bread has 11.1 times more Vitamin B1, 16 times more Vitamin B2, 18.9 times more Vitamin B3, 2.4 times more Vitamin B5, 2.4 times more Vitamin B6, 4.6 times more Vitamin B9 and 1.7 times more Vitamin E than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 75.3 times more Vitamin C than Rye Bread.
• 1 kilogram of Rye Bread have insufficient amounts of Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Rye Bread as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Rye Bread vs Canned Orange Juice:

• 1 kilogram of Rye Bread has 7.3 times more Calcium, 8.5 times more Copper, 28.3 times more Iron, 4 times more Magnesium, 39.2 times more Manganese, 7.4 times more Phosphorus, 309 times more Selenium, 150.8 times more Sodium and 28.5 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.4 times more Water than Rye Bread.
• Both Rye Bread and Canned Orange Juice contain similar levels of Potassium per one kilogram.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc
• Both Rye Bread as well as Unsweetened Canned Orange Juice lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rye Bread has 5.5 times more Energy, 22 times more Fat, 8.6 times more Omega 3, 27.4 times more Omega 6, 4.4 times more Carbohydrate, 19.3 times more Fiber and 12.5 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 2.3 times more Sugars than Rye Bread.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein