Comparing Nutrients in 5 ounces Garlic bread, frozen VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Garlic bread, frozen	Fresh Orange juice	Recommended Dietary Allowance
Energy	17% 496kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	45% 7.63g	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	45.5% 59g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	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	1.2% 0.88g	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	% 0.6g	% 2.57g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.87g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	0.75% 0.28g	38g per day for Men 19-50 years
Protein	21% 12g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.57% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	3.27% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	5.4% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	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	66% 264μg	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	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	2.13% 12.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Fresh Orange juice	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	54% 4.32mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	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	17.6% 123mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	8.34% 283mg	3400mg per day for Men 19-50 years
Selenium	42.8% 23.5μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	0.64% 0.071mg	11mg per day for Men 19-50 years
Water	1.2% 45g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Fresh Orange juice per 5 oz

Compare the macro and micronutrient content in 5 oz of Garlic bread, frozen 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 Garlic bread, frozen vs Fresh Orange juice:

• 5 ounces of Garlic bread, frozen have 5.1 times more Vitamin B1, 6.1 times more Vitamin B2, 10.4 times more Vitamin B3, 3.5 times more Vitamin B5, 2.1 times more Vitamin B6, 6.2 times more Vitamin B9, more Vitamin B12, 29.5 times more Vitamin E and 295 times more Vitamin K than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 250 times more Vitamin C than Garlic bread, frozen.
• 5 ounces of Garlic bread, frozen have insufficient amounts of Vitamin C
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• Both Garlic bread, frozen as well as Raw Orange juice have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Garlic bread, frozen vs Fresh Orange juice:

• 5 ounces of Garlic bread, frozen have 2.5 times more Calcium, 2.5 times more Copper, 15.3 times more Iron, 2.1 times more Magnesium, 31.5 times more Manganese, 5.1 times more Phosphorus, 166 times more Selenium, 544 times more Sodium and 17.4 times more Zinc than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 1.9 times more Potassium and 2.8 times more Water than Garlic bread, frozen.
• 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 Garlic bread, frozen have 7.8 times more Energy, 83.1 times more Fat, 220 times more Saturated Fat, 3.5 times more Omega 3, 185.6 times more Omega 6, 4 times more Carbohydrate, 12.5 times more Fiber and 11.9 times more Protein than Fresh Orange juice.
• While 5 oz of Raw Orange juice contain 2.3 times more Sugars and 3.4 times more Fructose than Garlic bread, frozen.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein