Comparing Nutrients in 1 kilogram White Wheat Bread VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	White Wheat Bread	Canned Orange Juice	Recommended Dietary Allowance
Energy	82% 2380kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	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	338% 439g	84.7% 110g	130g per day for Men 19-50 years
Sugars	69% 50g	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	37.2% 27g	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	% 15g	% 22.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 40.6g	g per day for Men 19-50 years
Fiber	242% 92g	7.9% 3g	38g per day for Men 19-50 years
Protein	190% 107g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	White Wheat 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	425% 5.1mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.6mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	318% 1270μg	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	0% 0mg	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	25.3% 3.8mg	13.3% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Canned Orange Juice	Recommended Dietary Allowance
Calcium	684% 6840mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	24.4% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	611% 49mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	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	147% 1030mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	319% 4780mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	10.7% 396g	23.7% 877g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Canned Orange Juice per 1 kg

Compare the macro and micronutrient content in 1 kg of White Wheat 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 White Wheat Bread vs Canned Orange Juice:

• 1 kilogram of White Wheat Bread has 13.1 times more Vitamin B1, 12.1 times more Vitamin B2, 22.2 times more Vitamin B3, 2.5 times more Vitamin B5, 2.6 times more Vitamin B6, 5.3 times more Vitamin B9, 1.9 times more Vitamin E and 77 times more Vitamin K than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains more Vitamin C than White Wheat Bread.
• 1 kilogram of White Wheat Bread have insufficient amounts of Vitamin C
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both White Wheat Bread as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of White Wheat Bread has 68.4 times more Calcium, 6.8 times more Copper, 48.9 times more Iron, 2.6 times more Magnesium, 30.2 times more Manganese, 6.1 times more Phosphorus, 161 times more Selenium, 119.5 times more Sodium and 23.8 times more Zinc than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.4 times more Potassium and 2.2 times more Water than White Wheat Bread.
• 1 kilogram of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Wheat Bread has 5.1 times more Energy, 14.3 times more Fat, 11.9 times more Omega 3, 32.6 times more Omega 6, 4 times more Carbohydrate, 30.7 times more Fiber and 15.7 times more Protein than Canned Orange Juice.
• While 1 kg of Unsweetened Canned Orange Juice contains 1.8 times more Sugars than White Wheat Bread.
• Both White Wheat Bread and Canned Orange Juice offer comparable quantities of Fructose per one kilogram.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein