Comparing Nutrients in 1 pound Rye Bread VS Fresh Orange juice

Macros Ratio

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

Macro Nutrients

	Rye Bread	Fresh Orange juice	Recommended Dietary Allowance
Energy	40.5% 1175kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	15.4% 15g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	8.87% 2.84g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	19.7% 3.35g	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	169% 219g	36.3% 47g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	69.2% 26.3g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	69% 38.6g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Rye Bread	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	164% 1.97mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.5mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	125% 499μg	34% 136μg	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	2% 1.8mg	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	9.98% 1.5mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rye Bread	Fresh Orange juice	Recommended Dietary Allowance
Calcium	33% 331mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	5.8% 231μg	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	160% 13mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	163% 3.74mg	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	81% 567mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	182% 2735mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	4.57% 169g	11% 401g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Rye 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 Rye Bread vs Fresh Orange juice:

• 1 pound of Rye Bread has 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 Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 125 times more Vitamin C than Rye Bread.
• 1 pound of Rye Bread have insufficient amounts of Vitamin C
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Rye 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 Rye Bread vs Fresh Orange juice:

• 1 pound of Rye Bread has 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 Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 2.4 times more Water than Rye Bread.
• Both Rye Bread and Fresh Orange juice contain similar levels of Potassium per one pound.
• 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 Rye Bread has 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 Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 2.2 times more Sugars than Rye Bread.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein