Comparing Nutrients in 1 kilogram Canned Orange Juice VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Canned Orange Juice	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	16.2% 470kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	59.8% 58g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	43.8% 14g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	57% 9.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	84.7% 110g	429% 558g	130g per day for Men 19-50 years
Sugars	121% 87.6g	49% 35.5g	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	16% 11.5g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 40.6g	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	58% 22g	38g per day for Men 19-50 years
Protein	12% 6.8g	190% 107g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	10% 90μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	80.8% 1.05mg	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	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	54% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	334% 301mg	2.22% 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	13.3% 2mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	10% 100mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	24.4% 0.22mg	150% 1.35mg	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	488% 39mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	9.13% 0.21mg	296% 6.8mg	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	159% 1110mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	705% 388μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	337% 5060mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	23.7% 877g	7.04% 261g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Bolillo Mexican Bread per 1 kg

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

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

• 1 kilogram of Canned Orange Juice has 150.5 times more Vitamin C than Bolillo Mexican Bread.
• While 1 kg of Bollilo Mexican Roll Bread contains 17.4 times more Vitamin B1, 20.5 times more Vitamin B2, 27.8 times more Vitamin B3, 2.9 times more Vitamin B5, 3.4 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin B12 and 109 times more Vitamin K than Unsweetened Canned Orange Juice.
• 1 kilogram of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin K
• 1 kilogram of Bolillo Mexican Bread have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Canned Orange Juice has 1.4 times more Potassium and 3.4 times more Water than Bolillo Mexican Bread.
• While 1 kg of Bollilo Mexican Roll Bread contains 4.1 times more Calcium, 6.1 times more Copper, 39 times more Iron, 3 times more Magnesium, 32.4 times more Manganese, 6.5 times more Phosphorus, 388 times more Selenium, 126.5 times more Sodium and 22 times more Zinc than Unsweetened Canned Orange Juice.
• 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 2.5 times more Sugars and 2.1 times more Fructose than Bolillo Mexican Bread.
• While 1 kg of Bollilo Mexican Roll Bread contains 6.8 times more Energy, 38.7 times more Fat, 77.8 times more Saturated Fat, 7.3 times more Omega 3, 35.8 times more Omega 6, 5.1 times more Carbohydrate, 7.3 times more Fiber and 15.7 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