Comparing Nutrients in 5 ounces Chilled Orange Juice VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Chilled Orange Juice	Soft White Wheat	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	2.9% 2.82g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	6.67% 1.13g	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	82% 107g	130g per day for Men 19-50 years
Sugars	16.2% 11.8g	0.8% 0.58g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	1.72% 0.96g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Soft White Wheat	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	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	42.2% 6.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.3% 0.11mg	41.2% 0.54mg	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	14.5% 58μg	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% 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	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Soft White Wheat	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	67% 0.6mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	210% 4.83mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	7.42% 252mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	44.6% 4.9mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.4% 14.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Soft White Wheat per 5 oz

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

Lets compare vitamin content per 5 ounces of Chilled Orange Juice vs Soft White Wheat:

• 5 ounces of Chilled Orange Juice have more Vitamin C than Soft White Wheat.
• While 5 oz of Soft White Wheat contain 8.9 times more Vitamin B1, 2.7 times more Vitamin B2, 17 times more Vitamin B3, 4.4 times more Vitamin B5, 5 times more Vitamin B6, 2.2 times more Vitamin B9 and 5.1 times more Vitamin E than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin E
• 5 ounces of Soft White Wheat have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Soft White Wheat 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 Soft White Wheat:

• 5 ounces of Chilled Orange Juice have 8.4 times more Water than Soft White Wheat.
• While 5 oz of Soft White Wheat contain 3.1 times more Calcium, 10.1 times more Copper, 41.3 times more Iron, 8.2 times more Magnesium, 148.1 times more Manganese, 23.6 times more Phosphorus, 2.4 times more Potassium and 49.4 times more Zinc than Chilled Orange Juice from Concentrate.
• 5 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chilled Orange Juice have 20.3 times more Sugars than Soft White Wheat.
• While 5 oz of Soft White Wheat contain 6.9 times more Energy, 16.6 times more Fat, 5.1 times more Omega 3, 34.8 times more Omega 6, 6.5 times more Carbohydrate, 42.3 times more Fiber and 15.7 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