Comparing Nutrients in 5 ounces Bread, whole-wheat, prepared from recipe, toasted VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Bread, whole-wheat, prepared from recipe, toasted	12%	17%	71%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Bread, whole-wheat, prepared from recipe, toasted	Canned Orange Juice	Recommended Dietary Allowance
Energy	15% 432kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	8.62% 8.36g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	3.87% 1.24g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	24% 4.1g	0.23% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.5% 80g	12% 15.6g	130g per day for Men 19-50 years
Sugars	8.25% 6g	17% 12.4g	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	4.75% 3.44g	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	% 3.2g	g per day for Men 19-50 years
Sucrose	NA	% 5.75g	g per day for Men 19-50 years
Fiber	25% 9.5g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	23.3% 13g	1.72% 0.96g	56g per day for Men 19-50 years

Vitamins

	Bread, whole-wheat, prepared from recipe, toasted	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.4% 0.38mg	4.6% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	1.8% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.5% 0.28mg	3.4% 0.044mg	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	23.7% 95μg	8.5% 34μg	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% 0mg	47.4% 42.7mg	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	7.94% 1.2mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	12.3% 14.7μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, whole-wheat, prepared from recipe, toasted	Canned Orange Juice	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	43.8% 0.39mg	3.46% 0.031mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.1% 44.4μg	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	60.2% 4.8mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	1.3% 0.03mg	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	41.5% 291mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	14.4% 489mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	110% 60.2μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	0.52% 0.057mg	11mg per day for Men 19-50 years
Water	1% 37g	3.36% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, whole-wheat, prepared from recipe, toasted VS Canned Orange Juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Bread, whole-wheat, prepared from recipe, toasted versus 5 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Bread, whole-wheat, prepared from recipe, toasted vs Canned Orange Juice:

• 5 ounces of Bread, whole-wheat, prepared from recipe, toasted have 6.8 times more Vitamin B1, 10.7 times more Vitamin B2, 19.6 times more Vitamin B3, 1.9 times more Vitamin B5, 6.4 times more Vitamin B6, 2.8 times more Vitamin B9, 4.2 times more Vitamin E and 104 times more Vitamin K than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain more Vitamin C than Bread, whole-wheat, prepared from recipe, toasted.
• 5 ounces of Bread, whole-wheat, prepared from recipe, toasted have insufficient amounts of Vitamin C
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Bread, whole-wheat, prepared from recipe, toasted as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Bread, whole-wheat, prepared from recipe, toasted vs Canned Orange Juice:

• 5 ounces of Bread, whole-wheat, prepared from recipe, toasted have 3.6 times more Calcium, 12.6 times more Copper, 34 times more Iron, 8.9 times more Magnesium, 98.4 times more Manganese, 12.1 times more Phosphorus, 1.9 times more Potassium, 425 times more Selenium, 95.3 times more Sodium and 41.3 times more Zinc than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 3.4 times more Water than Bread, whole-wheat, prepared from recipe, toasted.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Bread, whole-wheat, prepared from recipe, toasted have 6.5 times more Energy, 39.3 times more Fat, 48.6 times more Saturated Fat, 49.9 times more Omega 3, 106.7 times more Omega 6, 5.1 times more Carbohydrate, 22.3 times more Fiber and 13.5 times more Protein than Canned Orange Juice.
• While 5 oz of Unsweetened Canned Orange Juice contain 2.1 times more Sugars than Bread, whole-wheat, prepared from recipe, toasted.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein