Comparing Nutrients in 7 ounces Croutons, plain VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Croutons, plain	12%	15%	73%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Croutons, plain	Chilled Orange Juice	Recommended Dietary Allowance
Energy	28% 808kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	13.5% 13g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	9.36% 3g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	112% 146g	17.6% 23g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 7.96g	g per day for Men 19-50 years
Fiber	26.6% 10g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	42% 23.6g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Croutons, plain	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	103% 1.24mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	67.5% 10.8mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	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	65.5% 262μg	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% 0mg	74% 66.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Croutons, plain	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	15% 151mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	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	101% 8.1mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61.5mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	32.6% 228mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	135% 74.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	0.29% 11g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Croutons, plain VS Chilled Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Croutons, plain 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 Croutons, plain vs Chilled Orange Juice:

• 7 ounces of Croutons, plain have 13.5 times more Vitamin B1, 7 times more Vitamin B2, 19.4 times more Vitamin B3, 2.2 times more Vitamin B5 and 6.9 times more Vitamin B9 than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 2.9 times more Vitamin B6 and more Vitamin C than Croutons, plain.
• 7 ounces of Croutons, plain have insufficient amounts of Vitamin C
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3
• Both Croutons, plain as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Croutons, plain vs Chilled Orange Juice:

• 7 ounces of Croutons, plain have 6.9 times more Calcium, 3.9 times more Copper, 31.4 times more Iron, 2.8 times more Magnesium, 21.7 times more Manganese, 6.8 times more Phosphorus, 375 times more Selenium, 349 times more Sodium and 12.7 times more Zinc than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 1.4 times more Potassium and 15.9 times more Water than Croutons, plain.
• 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 Croutons, plain have 8.3 times more Energy, 55 times more Fat, 107.9 times more Saturated Fat, 10 times more Omega 3, 52.3 times more Omega 6, 6.4 times more Carbohydrate, 17 times more Fiber and 17.5 times more Protein than Chilled Orange Juice.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein