Comparing Nutrients in 1 kilogram Chilled Orange Juice VS Bread, white, commercially prepared, low sodium, no salt

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%

Macro Nutrients

	Chilled Orange Juice	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Energy	17% 490kcal	92% 2670kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	41.7% 7.1g	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	382% 496g	130g per day for Men 19-50 years
Sugars	115% 83g	59.4% 43g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 40g	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	60.5% 23g	38g per day for Men 19-50 years
Protein	12% 6.8g	146% 82g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	393% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	262% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	248% 39.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	49.2% 0.64mg	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	278% 1110μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	373% 336mg	0% 0mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Bread, white, commercially prepared, low sodium, no salt	Recommended Dietary Allowance
Calcium	11% 110mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	140% 1.26mg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	167% 3.83mg	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	134% 940mg	700mg per day for Men 19-50 years
Potassium	52.4% 1780mg	35% 1190mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	411% 226μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	23.6% 872g	9.9% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Bread, white, commercially prepared, low sodium, no salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Chilled Orange Juice versus 1 kg of Bread, white, commercially prepared, low sodium, no salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chilled Orange Juice vs Bread, white, commercially prepared, low sodium, no salt:

• 1 kilogram of Chilled Orange Juice has more Vitamin C than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 10.3 times more Vitamin B1, 8.7 times more Vitamin B2, 14.2 times more Vitamin B3, 2 times more Vitamin B5, 5.8 times more Vitamin B9 and more Vitamin K than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Bread, white, commercially prepared, low sodium, no salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin K
• 1 kilogram of Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Bread, white, commercially prepared, low sodium, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Chilled Orange Juice vs Bread, white, commercially prepared, low sodium, no salt:

• 1 kilogram of Chilled Orange Juice has 1.5 times more Potassium and 2.4 times more Water than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 9.8 times more Calcium, 3 times more Copper, 23.3 times more Iron, 2.2 times more Magnesium, 16.7 times more Manganese, 5.5 times more Phosphorus, 226 times more Selenium, 149 times more Sodium and 8.9 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 1.9 times more Sugars than Bread, white, commercially prepared, low sodium, no salt.
• While 1 kg of Bread, white, commercially prepared, low sodium, no salt contains 5.4 times more Energy, 30 times more Fat, 57.9 times more Saturated Fat, 5 times more Omega 3, 30.8 times more Omega 6, 4.3 times more Carbohydrate, 7.7 times more Fiber and 12.1 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