Comparing Nutrients in 1 pound Fresh Orange juice VS Enriched White Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Enriched White Pita Bread	13%	4%	83%

Macro Nutrients

	Fresh Orange juice	Enriched White Pita Bread	Recommended Dietary Allowance
Energy	7.04% 204kcal	43% 1247kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	5.6% 5.44g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	194% 253g	130g per day for Men 19-50 years
Sugars	52.6% 38g	8.13% 5.9g	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	13.3% 9.6g	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	% 8.2g	NA	g per day for Men 19-50 years
Sucrose	% 18.8g	NA	g per day for Men 19-50 years
Fiber	2.4% 0.91g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	73.7% 41.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Enriched White Pita Bread	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	226% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12% 0.15mg	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	34% 136μg	121% 485μg	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	252% 227mg	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	1.2% 0.18mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Enriched White Pita Bread	Recommended Dietary Allowance
Calcium	5% 50mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	84.7% 0.76mg	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	11.3% 0.91mg	149% 12mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	95% 2.2mg	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	11% 77mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	223% 123μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	162% 2431mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	11% 401g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Enriched White Pita Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Enriched White Pita Bread:

• 1 pound of Fresh Orange juice has more Vitamin C than Enriched White Pita Bread.
• While 1 lb of Enriched White Pita Bread contains 6.7 times more Vitamin B1, 10.9 times more Vitamin B2, 11.6 times more Vitamin B3, 2.1 times more Vitamin B5, 3.6 times more Vitamin B9 and 7.5 times more Vitamin E than Raw Orange juice.
• Both Fresh Orange juice and Enriched White Pita Bread provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E
• 1 pound of Enriched White Pita Bread have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Enriched White Pita Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Enriched White Pita Bread:

• 1 pound of Fresh Orange juice has 1.7 times more Potassium and 2.8 times more Water than Enriched White Pita Bread.
• While 1 lb of Enriched White Pita Bread contains 7.8 times more Calcium, 3.8 times more Copper, 13.1 times more Iron, 2.4 times more Magnesium, 34.4 times more Manganese, 5.7 times more Phosphorus, 271 times more Selenium, 536 times more Sodium and 16.8 times more Zinc than Raw Orange juice.
• 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 Fresh Orange juice has 6.5 times more Sugars than Enriched White Pita Bread.
• While 1 lb of Enriched White Pita Bread contains 6.1 times more Energy, 17.6 times more Omega 6, 5.4 times more Carbohydrate, 11 times more Fiber and 13 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Orange juice as well as Enriched White Pita Bread provide inadequate amounts of Omega 3 in one pound.