Comparing Nutrients in 1 kilogram Chilled Orange Juice VS Rye

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Rye	12%	4%	84%

Macro Nutrients

	Chilled Orange Juice	Rye	Recommended Dietary Allowance
Energy	17% 490kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	17% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	38.8% 6.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	584% 759g	130g per day for Men 19-50 years
Sugars	115% 83g	13.5% 9.8g	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	1.5% 1.1g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	% 40g	% 7.1g	g per day for Men 19-50 years
Fiber	7.9% 3g	397% 151g	38g per day for Men 19-50 years
Protein	12% 6.8g	185% 103g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Rye	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	263% 3.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	267% 42.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	292% 14.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	226% 2.94mg	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	95% 380μg	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	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	49% 59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Rye	Recommended Dietary Allowance
Calcium	11% 110mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	408% 3.67mg	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	329% 26.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	1120% 25.8mg	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	474% 3320mg	700mg per day for Men 19-50 years
Potassium	52.4% 1780mg	150% 5100mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	253% 139μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	241% 26.5mg	11mg per day for Men 19-50 years
Water	23.6% 872g	2.86% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Rye per 1 kg

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

Lets compare vitamin content per 1 kilogram of Chilled Orange Juice vs Rye:

• 1 kilogram of Chilled Orange Juice has more Vitamin C than Rye.
• While 1 kg of Rye grain contains 6.9 times more Vitamin B1, 6.4 times more Vitamin B2, 15.3 times more Vitamin B3, 7.5 times more Vitamin B5, 3.9 times more Vitamin B6, 2 times more Vitamin B9, 4.3 times more Vitamin E and more Vitamin K than Chilled Orange Juice from Concentrate.
• 1 kilogram of Chilled Orange Juice have insufficient amounts of Vitamin B3, Vitamin E and Vitamin K
• 1 kilogram of Rye have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Rye grain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chilled Orange Juice vs Rye:

• 1 kilogram of Chilled Orange Juice has 8.2 times more Water than Rye.
• While 1 kg of Rye grain contains 2.2 times more Calcium, 8.7 times more Copper, 20.2 times more Iron, 10 times more Magnesium, 112 times more Manganese, 19.5 times more Phosphorus, 2.9 times more Potassium, 139 times more Selenium and 37.9 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 8.5 times more Sugars and 20.3 times more Fructose than Rye.
• While 1 kg of Rye grain contains 6.9 times more Energy, 15.4 times more Omega 3, 28.7 times more Omega 6, 6.6 times more Carbohydrate, 50.3 times more Fiber and 15.2 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