Comparing Nutrients in 5 ounces Chilled Orange Juice VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Chilled Orange Juice	Toasted Rye Bread	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	5.26% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	3.05% 0.98g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	6.77% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	58% 75.3g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	8.27% 6g	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	4.36% 3.16g	NA	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	% 2.95g	NA	g per day for Men 19-50 years
Sucrose	% 5.7g	NA	g per day for Men 19-50 years
Fiber	1.1% 0.43g	24% 9.07g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Toasted Rye Bread	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	36.2% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	33.3% 5.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	8.07% 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	6.73% 27μg	36.5% 146μg	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	53% 47.6mg	0.31% 0.28mg	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	3.5% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	32% 0.29mg	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	2.3% 0.18mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	55.8% 1.3mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	7.63% 259mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	3.34% 124g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Toasted Rye Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Chilled Orange Juice vs Toasted Rye Bread:

• 5 ounces of Chilled Orange Juice have 168 times more Vitamin C than Toasted Rye Bread.
• While 5 oz of Toasted Rye Bread contain 8.3 times more Vitamin B1, 8.5 times more Vitamin B2, 13.4 times more Vitamin B3, 1.6 times more Vitamin B5, 5.4 times more Vitamin B9 and 1.9 times more Vitamin E than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Toasted Rye Bread provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin E
• 5 ounces of Toasted Rye Bread have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Chilled Orange Juice vs Toasted Rye Bread:

• 5 ounces of Chilled Orange Juice have 2.8 times more Water than Toasted Rye Bread.
• While 5 oz of Toasted Rye Bread contain 7.3 times more Calcium, 4.9 times more Copper, 23.8 times more Iron, 3.9 times more Magnesium, 39.3 times more Manganese, 8.1 times more Phosphorus, 340 times more Selenium, 332 times more Sodium and 17.9 times more Zinc than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Toasted Rye Bread contain similar levels of Potassium per five ounces.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chilled Orange Juice have 2 times more Sugars than Toasted Rye Bread.
• While 5 oz of Toasted Rye Bread contain 5.8 times more Energy, 30 times more Fat, 49.1 times more Saturated Fat, 9.4 times more Omega 3, 35.3 times more Omega 6, 4.6 times more Carbohydrate, 21.3 times more Fiber and 13.8 times more Protein than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein