Comparing Nutrients in 1 pound Fresh Orange juice VS Bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Bread	16%	15%	69%

Macro Nutrients

	Fresh Orange juice	Bread	Recommended Dietary Allowance
Energy	7.04% 204kcal	43% 1243kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	21% 20.5g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	9.88% 3.16g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	38.6% 6.57g	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	166% 216g	130g per day for Men 19-50 years
Sugars	52.6% 38g	36% 26g	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	14.6% 10.6g	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	% 8.2g	% 7.53g	g per day for Men 19-50 years
Sucrose	% 18.8g	% 0g	g per day for Men 19-50 years
Fiber	2.4% 0.91g	47.7% 18g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	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	155% 1.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	158% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	74.4% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	38.7% 0.5mg	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	96% 386μg	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	1% 0.91mg	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	5.75% 0.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	18.5% 22.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Bread	Recommended Dietary Allowance
Calcium	5% 50mg	56.7% 567mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	74.6% 0.67mg	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	204% 16.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	2.76% 0.064mg	202% 4.65mg	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	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	26.7% 907mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	143% 2145mg	1500mg per day for Men 19-50 years
Zinc	2.06% 0.23mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	11% 401g	4.32% 160g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Bread per 1 lb

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

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

• 1 pound of Fresh Orange juice has 250 times more Vitamin C than Bread.
• While 1 lb of Wheat Bread contains 4.6 times more Vitamin B1, 8.4 times more Vitamin B2, 14 times more Vitamin B3, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9 and 49 times more Vitamin K than Raw Orange juice.
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin K
• 1 pound of Bread have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Fresh Orange juice has 1.4 times more Potassium and 2.5 times more Water than Bread.
• While 1 lb of Wheat Bread contains 11.4 times more Calcium, 3.4 times more Copper, 18 times more Iron, 3.7 times more Magnesium, 73.3 times more Manganese, 7.6 times more Phosphorus, 288 times more Selenium, 473 times more Sodium and 20.8 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 1.5 times more Sugars than Bread.
• While 1 lb of Wheat Bread contains 6.1 times more Energy, 22.7 times more Fat, 29 times more Saturated Fat, 14.6 times more Omega 3, 49.9 times more Omega 6, 4.6 times more Carbohydrate, 20 times more Fiber and 15.2 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Bread offer comparable quantities of Fructose per one pound.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein