Comparing Nutrients in 1 pound Fresh Orange juice VS Oatmeal Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Fresh Orange juice	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	7.04% 204kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	8.5% 2.7g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	34.4% 5.85g	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	151% 196g	130g per day for Men 19-50 years
Sugars	52.6% 38g	NA	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	NA	38g per day for Men 19-50 years
Protein	5.67% 3.18g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Oatmeal Reduced-calorie 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	132% 1.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	15.7% 0.2mg	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	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	19% 0.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	252% 227mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	5% 50mg	52% 522mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	50% 0.45mg	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	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	106% 2.44mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	190% 104μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	117% 1760mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	11% 401g	5.4% 200g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Oatmeal Reduced-calorie Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Fresh Orange juice vs Oatmeal Reduced-calorie Bread:

• 1 pound of Fresh Orange juice has 250 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• While 1 lb of Oatmeal Reduced-calorie Bread contains 3.9 times more Vitamin B1, 9.3 times more Vitamin B2, 7.6 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B9 and more Vitamin B12 than Raw Orange juice.
• Both Fresh Orange juice and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin B12
• 1 pound of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A in one pound.

Comparing minerals per 1 pound for Fresh Orange juice vs Oatmeal Reduced-calorie Bread:

• 1 pound of Fresh Orange juice has 1.6 times more Potassium and 2 times more Water than Oatmeal Reduced-calorie Bread.
• While 1 lb of Oatmeal Reduced-calorie Bread contains 10.5 times more Calcium, 2.3 times more Copper, 11.5 times more Iron, 2.2 times more Magnesium, 38.5 times more Manganese, 5.9 times more Phosphorus, 230 times more Selenium, 388 times more Sodium and 16.6 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 lb of Oatmeal Reduced-calorie Bread contains 4.7 times more Energy, 17.5 times more Fat, 5.7 times more Omega 3, 44.4 times more Omega 6, 4.2 times more Carbohydrate and 10.9 times more Protein than Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein