Comparing Nutrients in 1 pound Enriched White Pita Bread VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Enriched White Pita Bread	13%	4%	83%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Enriched White Pita Bread	Canned Orange Juice	Recommended Dietary Allowance
Energy	43% 1247kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	2.35% 0.75g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	194% 253g	38.4% 50g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	55% 39.7g	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	15.2% 11g	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	% 10.3g	g per day for Men 19-50 years
Sucrose	NA	% 18.4g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Enriched White Pita Bread	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	226% 2.7mg	14.7% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	131% 21mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	11% 0.14mg	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	121% 485μg	27.2% 109μg	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	0% 0mg	152% 137mg	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	9.07% 1.36mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched White Pita Bread	Canned Orange Juice	Recommended Dietary Allowance
Calcium	39% 390mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	84.7% 0.76mg	11% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.55% 142μg	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	149% 12mg	5.67% 0.45mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	4.14% 0.095mg	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	63% 440mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	24.5% 835mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	162% 2431mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	34.6% 3.8mg	1.65% 0.18mg	11mg per day for Men 19-50 years
Water	3.94% 146g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched White Pita Bread VS Canned Orange Juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched White Pita Bread versus 1 lb of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Enriched White Pita Bread vs Canned Orange Juice:

• 1 pound of Enriched White Pita Bread has 15.4 times more Vitamin B1, 15.6 times more Vitamin B2, 23 times more Vitamin B3, 2.2 times more Vitamin B5, 4.5 times more Vitamin B9 and 1.5 times more Vitamin E than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains more Vitamin C than Enriched White Pita Bread.
• Both Enriched White Pita Bread and Canned Orange Juice provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Enriched White Pita Bread have insufficient amounts of Vitamin C
• 1 pound of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• Both Enriched White Pita Bread as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Enriched White Pita Bread vs Canned Orange Juice:

• 1 pound of Enriched White Pita Bread has 8.6 times more Calcium, 7.6 times more Copper, 26.2 times more Iron, 2.6 times more Magnesium, 22.9 times more Manganese, 5.7 times more Phosphorus, 271 times more Selenium, 134 times more Sodium and 21 times more Zinc than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 1.5 times more Potassium and 2.7 times more Water than Enriched White Pita Bread.
• 1 pound of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched White Pita Bread has 5.9 times more Energy, 18.9 times more Omega 6, 5.1 times more Carbohydrate, 7.3 times more Fiber and 13.4 times more Protein than Canned Orange Juice.
• While 1 lb of Unsweetened Canned Orange Juice contains 6.7 times more Sugars than Enriched White Pita Bread.
• 1 pound of Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Enriched White Pita Bread as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 3 in one pound.