Comparing Nutrients in 5 ounces Fresh Orange juice VS Bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Bread	16%	15%	69%

Macro Nutrients

	Fresh Orange juice	Bread	Recommended Dietary Allowance
Energy	2.2% 63.8kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	6.6% 6.42g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	12% 2.05g	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	52% 67.4g	130g per day for Men 19-50 years
Sugars	16.4% 12g	11.2% 8.12g	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	4.56% 3.3g	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	% 2.35g	g per day for Men 19-50 years
Sucrose	% 5.87g	% 0g	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	27% 15g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Bread	Recommended Dietary Allowance
Vitamin A	1.57% 14μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	48.5% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.27% 0.043mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.4% 0.27mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.36% 0.057mg	12% 0.16mg	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	30% 120μg	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	78.7% 71mg	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	0.38% 0.057mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Bread	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	6.93% 0.062mg	23.3% 0.21mg	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	63.8% 5.1mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	14% 58mg	420mg per day for Men 19-50 years
Manganese	0.86% 0.02mg	63.2% 1.45mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	8.34% 283mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	74.2% 41μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	44.7% 670mg	1500mg per day for Men 19-50 years
Zinc	0.64% 0.071mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	3.4% 125g	1.35% 50g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Bread per 5 oz

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

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

• 5 ounces of Fresh Orange juice have 250 times more Vitamin C than Bread.
• While 5 oz of Wheat Bread contain 4.6 times more Vitamin B1, 8.4 times more Vitamin B2, 14 times more Vitamin B3, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6, 2.8 times more Vitamin B9 and 49 times more Vitamin K than Raw Orange juice.
• 5 ounces of Fresh Orange juice have insufficient amounts of Vitamin K
• 5 ounces of Bread have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Fresh Orange juice have 1.4 times more Potassium and 2.5 times more Water than Bread.
• While 5 oz of Wheat Bread contain 11.4 times more Calcium, 3.4 times more Copper, 18 times more Iron, 3.7 times more Magnesium, 73.3 times more Manganese, 7.6 times more Phosphorus, 288 times more Selenium, 473 times more Sodium and 20.8 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 ounces of Fresh Orange juice have 1.5 times more Sugars than Bread.
• While 5 oz of Wheat Bread contain 6.1 times more Energy, 22.7 times more Fat, 29 times more Saturated Fat, 14.6 times more Omega 3, 49.9 times more Omega 6, 4.6 times more Carbohydrate, 20 times more Fiber and 15.2 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Bread offer comparable quantities of Fructose per five ounces.
• 5 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein