Comparing Nutrients in 7 ounces Canned Orange Juice VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Canned Orange Juice	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	3.2% 93kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	11.3% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	85% 111g	130g per day for Men 19-50 years
Sugars	24% 17.4g	9.7% 7.04g	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	6.65% 4.82g	3.15% 2.3g	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	% 4.5g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 8.06g	% 0g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.45% 0.077mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.14% 0.36mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.73% 0.062mg	16% 0.21mg	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	12% 47.6μg	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.7% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	66.4% 59.7mg	0.44% 0.4mg	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	2.65% 0.4mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	2% 20mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	4.85% 0.044mg	29.8% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	1.55% 62μg	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	2.5% 0.2mg	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.042mg	58.7% 1.35mg	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	4.8% 33.7mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	4.7% 174g	1.4% 51.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Bolillo Mexican Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Orange Juice vs Bolillo Mexican Bread:

• 7 ounces of Canned Orange Juice have 150.5 times more Vitamin C than Bolillo Mexican Bread.
• While 7 oz of Bollilo Mexican Roll Bread contain 17.4 times more Vitamin B1, 20.5 times more Vitamin B2, 27.8 times more Vitamin B3, 2.9 times more Vitamin B5, 3.4 times more Vitamin B6, 5.3 times more Vitamin B9, more Vitamin B12 and 109 times more Vitamin K than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin K
• 7 ounces of Bolillo Mexican Bread have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Orange Juice vs Bolillo Mexican Bread:

• 7 ounces of Canned Orange Juice have 1.4 times more Potassium and 3.4 times more Water than Bolillo Mexican Bread.
• While 7 oz of Bollilo Mexican Roll Bread contain 4.1 times more Calcium, 6.1 times more Copper, 39 times more Iron, 3 times more Magnesium, 32.4 times more Manganese, 6.5 times more Phosphorus, 388 times more Selenium, 126.5 times more Sodium and 22 times more Zinc than Unsweetened Canned Orange Juice.
• 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 Orange Juice have 2.5 times more Sugars and 2.1 times more Fructose than Bolillo Mexican Bread.
• While 7 oz of Bollilo Mexican Roll Bread contain 6.8 times more Energy, 38.7 times more Fat, 77.8 times more Saturated Fat, 7.3 times more Omega 3, 35.8 times more Omega 6, 5.1 times more Carbohydrate, 7.3 times more Fiber and 15.7 times more Protein than Unsweetened Canned Orange Juice.
• 7 ounces of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein