Comparing Nutrients in 7 ounces Canned Boston Brown Bread VS Canned Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Canned Boston Brown Bread	Canned Orange Juice	Recommended Dietary Allowance
Energy	13.3% 387kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.97% 1g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	17% 22g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	24% 17.4g	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	NA	6.65% 4.82g	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	NA	% 4.5g	g per day for Men 19-50 years
Sucrose	NA	% 8.06g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	5.5% 49.6μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.3% 0.028mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.22mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.12mg	7.14% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	4.73% 0.062mg	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	5.46% 22μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.83% 0.02μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	66.4% 59.7mg	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	4.23% 0.64mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Canned Orange Juice	Recommended Dietary Allowance
Calcium	14% 139mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	4.85% 0.044mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.55% 62μg	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	52% 4.17mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	1.8% 0.042mg	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	31.8% 222mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	18.6% 631mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	79% 43.5μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	83.5% 1252mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	2.53% 94g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Boston Brown Bread VS Canned Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Boston Brown Bread versus 7 oz of Canned Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Boston Brown Bread vs Canned Orange Juice:

• 7 ounces of Canned Boston Brown Bread have 2.8 times more Vitamin A, 5.5 times more Vitamin B2, 5.6 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B6, 1.6 times more Vitamin E and 25 times more Vitamin K than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 2.8 times more Vitamin B1, 2.2 times more Vitamin B9 and more Vitamin C than Canned Boston Brown Bread.
• 7 ounces of Canned Boston Brown Bread have insufficient amounts of Vitamin B1 and Vitamin C
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Boston Brown Bread as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Boston Brown Bread vs Canned Orange Juice:

• 7 ounces of Canned Boston Brown Bread have 7 times more Calcium, 3.6 times more Copper, 21 times more Iron, 6.3 times more Magnesium, 48.6 times more Manganese, 6.6 times more Phosphorus, 1.7 times more Potassium, 219 times more Selenium, 157.8 times more Sodium and 12.5 times more Zinc than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 1.9 times more Water than Canned Boston Brown Bread.
• 7 ounces of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Boston Brown Bread have 4.1 times more Energy, 7.4 times more Omega 3, 18.9 times more Omega 6, 3.9 times more Carbohydrate, 15.7 times more Fiber and 7.6 times more Protein than Canned Orange Juice.
• While 7 oz of Unsweetened Canned Orange Juice contain 3.6 times more Sugars than Canned Boston Brown Bread.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein