Comparing Nutrients in 1 pound Fresh Orange juice VS Rye Bread

Macros Ratio

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

Macro Nutrients

	Fresh Orange juice	Rye Bread	Recommended Dietary Allowance
Energy	7.04% 204kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	8.87% 2.84g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	19.7% 3.35g	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	169% 219g	130g per day for Men 19-50 years
Sugars	52.6% 38g	24% 17.5g	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	69.2% 26.3g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	69% 38.6g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Rye 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	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	108% 17.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	26% 0.34mg	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	125% 499μg	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	2% 1.8mg	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	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Rye Bread	Recommended Dietary Allowance
Calcium	5% 50mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	94% 0.84mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.8% 231μg	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	160% 13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	163% 3.74mg	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	81% 567mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	255% 140μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	182% 2735mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	47% 5.17mg	11mg per day for Men 19-50 years
Water	11% 401g	4.57% 169g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Fresh Orange juice has 1.2 times more Potassium and 2.4 times more Water than Rye Bread.
• While 1 lb of Rye Bread contains 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 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 2.2 times more Sugars than Rye Bread.
• While 1 lb of Rye Bread contains 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 Raw Orange juice.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein