Comparing Nutrients in 5 ounces Canned Orange Juice VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Canned Orange Juice	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	25.5% 24.7g	97g per day for Men 19-50 years
Saturated Fat	0.08% 0.026g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.038g	68% 11.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	56% 72.7g	130g per day for Men 19-50 years
Sugars	17% 12.4g	35.4% 25.7g	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	0.49% 0.35g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	% 5.75g	% 24.5g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	6.34% 2.4g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.28mg	41.6% 6.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.4% 0.044mg	5.45% 0.071mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	47.4% 42.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.9% 0.28mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.52% 65.2mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	4.72% 0.043mg	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	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	6.4% 27mg	420mg per day for Men 19-50 years
Manganese	1.3% 0.03mg	16% 0.37mg	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	60.7% 425mg	700mg per day for Men 19-50 years
Potassium	7.67% 261mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	34.8% 19μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	37% 553mg	1500mg per day for Men 19-50 years
Zinc	0.52% 0.057mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.36% 124g	0.86% 31.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Pan De Torta Salvadoran Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Orange Juice versus 5 oz of Pan De Torta Salvadoran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Orange Juice vs Pan De Torta Salvadoran Bread:

• 5 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 1.8 times more Vitamin B1, 8.6 times more Vitamin B2, 23.4 times more Vitamin B3, 3.1 times more Vitamin B5, 1.6 times more Vitamin B6 and 7.1 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

Comparing minerals per 5 ounces for Canned Orange Juice vs Pan De Torta Salvadoran Bread:

• 5 ounces of Canned Orange Juice have 3.9 times more Water than Pan De Torta Salvadoran Bread.
• While 5 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 4.6 times more Calcium, 1.4 times more Copper, 22 times more Iron, 1.9 times more Magnesium, 12.4 times more Manganese, 17.6 times more Phosphorus, 135 times more Selenium, 97.5 times more Sodium and 15.5 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Pan De Torta Salvadoran Bread contain similar levels of Potassium per five ounces.
• 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 Canned Orange Juice have 9.7 times more Fructose than Pan De Torta Salvadoran Bread.
• While 5 oz of Pan De Torta Salvadoran Pound Cake Type Bread contain 8.3 times more Energy, 116.3 times more Fat, 169 times more Saturated Fat, 173.3 times more Omega 3, 302.2 times more Omega 6, 4.7 times more Carbohydrate, 2.1 times more Sugars, 5.7 times more Fiber and 10.4 times more Protein than Unsweetened Canned Orange Juice.
• 5 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein