Comparing Nutrients in 7 ounces Toasted Multi-grain Bread VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Toasted Multi-grain Bread	Chilled Orange Juice	Recommended Dietary Allowance
Energy	19.7% 572kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.13g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	5.88% 1.9g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	27.7% 0.44g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	21% 3.6g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 93g	17.6% 23g	130g per day for Men 19-50 years
Sugars	19% 13.8g	22.7% 16.5g	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	7.3% 5.3g	6.1% 4.43g	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	% 3.65g	% 4.13g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.96g	g per day for Men 19-50 years
Fiber	42.3% 16g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	51.5% 29g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.7mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.72mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	11.6% 0.15mg	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	34.7% 139μg	9.43% 37.7μg	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	0.22% 0.2mg	74% 66.7mg	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	5.3% 0.79mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	22% 220mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	67.7% 0.61mg	9.26% 0.083mg	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	67.5% 5.4mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	40% 169mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	2% 0.046mg	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	70% 490mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	54.8% 822mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	1.7% 62.4g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Multi-grain Bread VS Chilled Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Toasted Multi-grain Bread versus 7 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Toasted Multi-grain Bread vs Chilled Orange Juice:

• 7 ounces of Toasted Multi-grain Bread have 5.3 times more Vitamin B1, 3.6 times more Vitamin B2, 15.7 times more Vitamin B3, 1.9 times more Vitamin B5, 3.8 times more Vitamin B6, 3.7 times more Vitamin B9 and 2 times more Vitamin E than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 336 times more Vitamin C than Toasted Multi-grain Bread with Whole-grain.
• 7 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin C
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin E
• Both Toasted Multi-grain Bread with Whole-grain as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Toasted Multi-grain Bread vs Chilled Orange Juice:

• 7 ounces of Toasted Multi-grain Bread have 10.1 times more Calcium, 7.3 times more Copper, 20.9 times more Iron, 7.7 times more Magnesium, 95.7 times more Manganese, 14.5 times more Phosphorus, 1.4 times more Potassium, 358 times more Selenium, 207 times more Sodium and 26.4 times more Zinc than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 2.8 times more Water than Toasted Multi-grain Bread with Whole-grain.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Toasted Multi-grain Bread have 5.9 times more Energy, 38.3 times more Fat, 67.7 times more Saturated Fat, 31.9 times more Omega 3, 78.8 times more Omega 6, 4.1 times more Carbohydrate, 27 times more Fiber and 21.4 times more Protein than Chilled Orange Juice.
• Both Toasted Multi-grain Bread and Chilled Orange Juice offer comparable quantities of Sugars and Fructose per seven ounces.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein