Comparing Nutrients in 5 ounces Canned Orange Juice VS White Gluten-free Bread made with rice flour, corn starch or tapioca

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
White Gluten-free Bread made with rice flour, corn starch or tapioca	7%	19%	74%

Macro Nutrients

	Canned Orange Juice	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	12% 352kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	7.66% 7.43g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	4.33% 1.4g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	50% 65g	130g per day for Men 19-50 years
Sugars	17% 12.4g	6.9% 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	4.75% 3.44g	1.97% 1.43g	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	% 3.2g	% 1.4g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 0g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	16% 6.1g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	55% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	24.6% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	7.96% 0.1mg	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	8.5% 34μg	12.8% 51μg	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	47.4% 42.7mg	0% 0mg	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	1.9% 0.28mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	White Gluten-free Bread made with rice flour, corn starch or tapioca	Recommended Dietary Allowance
Calcium	1.4% 14mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	1.1% 44.4μg	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	1.77% 0.14mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	13% 0.3mg	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	3.44% 24mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	3.13% 106mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	42.2% 634mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.36% 124g	1.65% 61g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS White Gluten-free Bread made with rice flour, corn starch or tapioca per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of White Gluten-free Bread made with rice flour, corn starch or tapioca to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 5 ounces of Canned Orange Juice have more Vitamin C than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 5 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 9.6 times more Vitamin B1, 24 times more Vitamin B2, 13.8 times more Vitamin B3, 2.4 times more Vitamin B6, 1.5 times more Vitamin B9 and 3 times more Vitamin E than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin E
• 5 ounces of White Gluten-free Bread made with rice flour, corn starch or tapioca have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Canned Orange Juice vs White Gluten-free Bread made with rice flour, corn starch or tapioca:

• 5 ounces of Canned Orange Juice have 2.5 times more Potassium and 2 times more Water than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 5 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 13.8 times more Calcium, 3.4 times more Copper, 26.3 times more Iron, 10 times more Manganese, 3 times more Phosphorus, 111.8 times more Sodium and 12 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and White Gluten-free Bread made with rice flour, corn starch or tapioca contain similar levels of Magnesium per five ounces.
• 5 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc
• Both Unsweetened Canned Orange Juice as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Orange Juice have 2.5 times more Sugars and 2.4 times more Fructose than White Gluten-free Bread made with rice flour, corn starch or tapioca.
• While 5 oz of White Gluten-free Bread made with rice flour, corn starch, and/or tapioca contain 5.3 times more Energy, 34.9 times more Fat, 54.3 times more Saturated Fat, 18.4 times more Omega 6, 4.2 times more Carbohydrate, 14.3 times more Fiber and 6.3 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Unsweetened Canned Orange Juice as well as White Gluten-free Bread made with rice flour, corn starch, and/or tapioca provide inadequate amounts of Omega 3 in five ounces.