Comparing Nutrients in 5 ounces Toasted Rye Bread VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Toasted Rye Bread	13%	11%	76%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Toasted Rye Bread	Fresh Orange juice	Recommended Dietary Allowance
Energy	14% 403kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.77% 1.15g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.3g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	8.27% 6g	16.4% 12g	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	4.14% 3g	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	% 2.57g	g per day for Men 19-50 years
Sucrose	NA	% 5.87g	g per day for Men 19-50 years
Fiber	24% 9.07g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	23.8% 13.3g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Toasted Rye Bread	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.2% 0.47mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.33mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	4.36% 0.057mg	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	36.5% 146μg	10.6% 42.5μg	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	0.31% 0.28mg	78.7% 71mg	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	3.5% 0.52mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Rye Bread	Fresh Orange juice	Recommended Dietary Allowance
Calcium	11.3% 113mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	6.93% 0.062mg	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	55% 4.4mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	14.5% 61mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	0.86% 0.02mg	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	28% 196mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	7.63% 259mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	87.6% 48μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	62.7% 941mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	1.2% 44g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Rye Bread VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Rye Bread versus 5 oz of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Toasted Rye Bread vs Fresh Orange juice:

• 5 ounces of Toasted Rye Bread have 4.2 times more Vitamin B1, 11.1 times more Vitamin B2, 9.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9 and 9.3 times more Vitamin E than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 250 times more Vitamin C than Toasted Rye Bread.
• 5 ounces of Toasted Rye Bread have insufficient amounts of Vitamin C
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• Both Toasted Rye Bread as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Toasted Rye Bread vs Fresh Orange juice:

• 5 ounces of Toasted Rye Bread have 7.3 times more Calcium, 4.6 times more Copper, 15.5 times more Iron, 3.9 times more Magnesium, 64.6 times more Manganese, 8.1 times more Phosphorus, 340 times more Selenium, 664 times more Sodium and 25 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2.8 times more Water than Toasted Rye Bread.
• Both Toasted Rye Bread and Fresh Orange juice contain similar levels of Potassium per five ounces.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Rye Bread have 6.3 times more Energy, 18 times more Fat, 28.7 times more Saturated Fat, 6 times more Omega 3, 28 times more Omega 6, 5.1 times more Carbohydrate, 32 times more Fiber and 13.4 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2 times more Sugars than Toasted Rye Bread.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein