Comparing Nutrients in 1 kilogram Canned Orange Juice VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Canned Orange Juice	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	16.2% 470kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	180% 175g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	758% 12g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	480% 81.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	395% 513g	130g per day for Men 19-50 years
Sugars	121% 87.6g	250% 181g	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	33.5% 24.3g	3.45% 2.5g	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	% 22.7g	% 2.7g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 173g	g per day for Men 19-50 years
Fiber	7.9% 3g	44.7% 17g	38g per day for Men 19-50 years
Protein	12% 6.8g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	294% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	38.5% 0.5mg	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	60% 240μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	334% 301mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.3% 2mg	95% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	10% 100mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	7.83% 313μg	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	12.5% 1mg	275% 22mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	113% 2.6mg	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	24.3% 170mg	429% 3000mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	260% 3900mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	23.7% 877g	6.05% 224g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Pan De Torta Salvadoran Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Orange Juice vs Pan De Torta Salvadoran Bread:

• 1 kg of Pan De Torta Salvadoran Pound Cake Type Bread contains 1.8 times more Vitamin B1, 8.6 times more Vitamin B2, 23.4 times more Vitamin B3, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 7.1 times more Vitamin E than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E

Comparing minerals per 1 kilogram for Canned Orange Juice vs Pan De Torta Salvadoran Bread:

• 1 kilogram of Canned Orange Juice has 3.9 times more Water than Pan De Torta Salvadoran Bread.
• While 1 kg of Pan De Torta Salvadoran Pound Cake Type Bread contains 4.6 times more Calcium, 1.4 times more Copper, 22 times more Iron, 1.9 times more Magnesium, 12.4 times more Manganese, 17.6 times more Phosphorus, 135 times more Selenium, 97.5 times more Sodium and 15.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Pan De Torta Salvadoran Bread contain similar levels of Potassium per one kilogram.
• 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 Canned Orange Juice has 9.7 times more Fructose than Pan De Torta Salvadoran Bread.
• While 1 kg of Pan De Torta Salvadoran Pound Cake Type Bread contains 8.3 times more Energy, 116.3 times more Fat, 169 times more Saturated Fat, 173.3 times more Omega 3, 302.2 times more Omega 6, 4.7 times more Carbohydrate, 2.1 times more Sugars, 5.7 times more Fiber and 10.4 times more Protein than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein