Comparing Nutrients in 1 pound Toasted Oatmeal Bread VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Toasted Oatmeal Bread	13%	15%	72%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Toasted Oatmeal Bread	Fresh Orange juice	Recommended Dietary Allowance
Energy	45.7% 1324kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.8g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	36.3% 47g	130g per day for Men 19-50 years
Sugars	55.3% 40g	52.6% 38g	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	NA	13.3% 9.6g	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	NA	% 8.2g	g per day for Men 19-50 years
Sucrose	NA	% 18.8g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	74.5% 41.7g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	131% 1.57mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	14% 0.18mg	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	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.5% 1.36mg	252% 227mg	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	16% 2.4mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	Fresh Orange juice	Recommended Dietary Allowance
Calcium	32.7% 327mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	22% 0.2mg	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	167% 13.3mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	202% 4.64mg	2.76% 0.064mg	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	88.8% 621mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	20.5% 699mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	220% 121μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	147% 2204mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	45.8% 5.03mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	3.82% 142g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oatmeal Bread VS Fresh Orange juice per 1 lb

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

Lets compare vitamin content per 1 pound of Toasted Oatmeal Bread vs Fresh Orange juice:

• 1 pound of Toasted Oatmeal Bread has 3.9 times more Vitamin B1, 7.8 times more Vitamin B2, 7.7 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.8 times more Vitamin B9 and 13.3 times more Vitamin E than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 166.7 times more Vitamin C than Toasted Oatmeal Bread.
• 1 pound of Toasted Oatmeal Bread have insufficient amounts of Vitamin C
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Toasted Oatmeal Bread as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Toasted Oatmeal Bread vs Fresh Orange juice:

• 1 pound of Toasted Oatmeal Bread has 6.5 times more Calcium, 5.2 times more Copper, 14.7 times more Iron, 3.7 times more Magnesium, 73 times more Manganese, 8.1 times more Phosphorus, 267 times more Selenium, 486 times more Sodium and 22.2 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 1.3 times more Potassium and 2.8 times more Water than Toasted Oatmeal Bread.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Toasted Oatmeal Bread has 6.5 times more Energy, 24 times more Fat, 31.8 times more Saturated Fat, 9.8 times more Omega 3, 60.1 times more Omega 6, 5.1 times more Carbohydrate, 21.5 times more Fiber and 13.1 times more Protein than Fresh Orange juice.
• Both Toasted Oatmeal Bread and Fresh Orange juice offer comparable quantities of Sugars per one pound.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein