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

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Chilled Orange Juice	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	17% 490kcal	110% 3180kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	59.8% 58g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	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	1.35% 0.23g	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	88.8% 115g	429% 558g	130g per day for Men 19-50 years
Sugars	115% 83g	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	30.8% 22.3g	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	% 21g	% 4g	g per day for Men 19-50 years
Sucrose	% 40g	% 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

	Chilled Orange Juice	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	567% 6.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	331% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	349% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	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	47.5% 190μg	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	373% 336mg	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% 0μg	91% 109μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	11% 110mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	150% 1.35mg	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	16.3% 1.3mg	488% 39mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	52.4% 1780mg	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	1.33% 20mg	337% 5060mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	23.6% 872g	7.04% 261g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Chilled 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 Chilled Orange Juice vs Bolillo Mexican Bread:

• 1 kilogram of Chilled Orange Juice has 168 times more Vitamin C than Bolillo Mexican Bread.
• While 1 kg of Bollilo Mexican Roll Bread contains 14.8 times more Vitamin B1, 11 times more Vitamin B2, 19.9 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, 6.7 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin K
• 1 kilogram of Bolillo Mexican Bread have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate 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 Chilled Orange Juice vs Bolillo Mexican Bread:

• 1 kilogram of Chilled Orange Juice has 1.4 times more Potassium and 3.3 times more Water than Bolillo Mexican Bread.
• While 1 kg of Bollilo Mexican Roll Bread contains 3.7 times more Calcium, 3.2 times more Copper, 30 times more Iron, 2.7 times more Magnesium, 29.6 times more Manganese, 6.5 times more Phosphorus, 388 times more Selenium, 253 times more Sodium and 12.6 times more Zinc than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chilled Orange Juice has 2.3 times more Sugars and 1.9 times more Fructose than Bolillo Mexican Bread.
• While 1 kg of Bollilo Mexican Roll Bread contains 6.5 times more Energy, 48.3 times more Fat, 100.1 times more Saturated Fat, 7.3 times more Omega 3, 42 times more Omega 6, 4.8 times more Carbohydrate, 7.3 times more Fiber and 15.7 times more Protein than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein