Comparing Nutrients in 5 ounces Fresh Orange juice VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Fresh Orange juice	Oatmeal Bread	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.3% 14.7g	53% 68.7g	130g per day for Men 19-50 years
Sugars	16.4% 12g	16% 11.5g	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	4.14% 3g	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	% 2.57g	NA	g per day for Men 19-50 years
Sucrose	% 5.87g	NA	g per day for Men 19-50 years
Fiber	0.75% 0.28g	15% 5.67g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	7.4% 0.096mg	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	10.6% 42.5μg	22% 88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	78.7% 71mg	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	0.38% 0.057mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Oatmeal Bread	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	33% 0.3mg	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	3.54% 0.28mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	58% 1.33mg	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	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	63.4% 35μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	42.2% 634mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3.4% 125g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Oatmeal Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Fresh Orange juice versus 5 oz of Oatmeal Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Fresh Orange juice vs Oatmeal Bread:

• 5 ounces of Fresh Orange juice have more Vitamin C than Oatmeal Bread.
• While 5 oz of Oatmeal Bread contain 4.4 times more Vitamin B1, 8 times more Vitamin B2, 7.8 times more Vitamin B3, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 2.1 times more Vitamin B9 and 12 times more Vitamin E than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• 5 ounces of Oatmeal Bread have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Fresh Orange juice vs Oatmeal Bread:

• 5 ounces of Fresh Orange juice have 1.4 times more Potassium and 2.4 times more Water than Oatmeal Bread.
• While 5 oz of Oatmeal Bread contain 6 times more Calcium, 4.8 times more Copper, 13.5 times more Iron, 3.4 times more Magnesium, 67.1 times more Manganese, 7.4 times more Phosphorus, 246 times more Selenium, 447 times more Sodium and 20.4 times more Zinc than Raw Orange juice.
• 5 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oatmeal Bread contain 6 times more Energy, 22 times more Fat, 29.3 times more Saturated Fat, 9.1 times more Omega 3, 55.3 times more Omega 6, 4.7 times more Carbohydrate, 20 times more Fiber and 12 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Oatmeal Bread offer comparable quantities of Sugars per five ounces.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein