Comparing Nutrients in 1 kilogram Fresh Orange juice VS Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Rye Bread	13%	12%	75%

Macro Nutrients

	Fresh Orange juice	Rye Bread	Recommended Dietary Allowance
Energy	15.5% 450kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	19.6% 6.26g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	43.5% 7.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	372% 483g	130g per day for Men 19-50 years
Sugars	116% 84g	53% 38.5g	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	29.2% 21g	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	% 18g	NA	g per day for Men 19-50 years
Sucrose	% 41.4g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	153% 58g	38g per day for Men 19-50 years
Protein	12.5% 7g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Rye Bread	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	362% 4.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	258% 3.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	238% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	57.7% 0.75mg	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	75% 300μg	275% 1100μg	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	556% 500mg	4.44% 4mg	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	2.67% 0.4mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Rye Bread	Recommended Dietary Allowance
Calcium	11% 110mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	207% 1.86mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.8% 510μg	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	25% 2mg	354% 28.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	358% 8.24mg	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	179% 1250mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	562% 309μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	402% 6030mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	104% 11.4mg	11mg per day for Men 19-50 years
Water	24% 883g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Rye Bread per 1 kg

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

Lets compare vitamin content per 1 kilogram of Fresh Orange juice vs Rye Bread:

• 1 kilogram of Fresh Orange juice has 125 times more Vitamin C than Rye Bread.
• While 1 kg of Rye Bread contains 4.8 times more Vitamin B1, 11.2 times more Vitamin B2, 9.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.9 times more Vitamin B6, 3.7 times more Vitamin B9 and 8.3 times more Vitamin E than Raw Orange juice.
• 1 kilogram of Fresh Orange juice have insufficient amounts of Vitamin E
• 1 kilogram of Rye Bread have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Fresh Orange juice vs Rye Bread:

• 1 kilogram of Fresh Orange juice has 1.2 times more Potassium and 2.4 times more Water than Rye Bread.
• While 1 kg of Rye Bread contains 6.6 times more Calcium, 4.2 times more Copper, 14.2 times more Iron, 3.6 times more Magnesium, 58.9 times more Manganese, 7.4 times more Phosphorus, 309 times more Selenium, 603 times more Sodium and 22.8 times more Zinc than Raw Orange juice.
• 1 kilogram of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Fresh Orange juice has 2.2 times more Sugars than Rye Bread.
• While 1 kg of Rye Bread contains 5.8 times more Energy, 16.5 times more Fat, 5.5 times more Omega 3, 25.5 times more Omega 6, 4.6 times more Carbohydrate, 29 times more Fiber and 12.1 times more Protein than Raw Orange juice.
• 1 kilogram of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein