Comparing Nutrients in 7 ounces Chilled Orange Juice VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%

Macro Nutrients

	Chilled Orange Juice	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	3.35% 97kcal	21% 613kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	18.3% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	75% 97g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	27% 19.5g	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	6.1% 4.43g	3.8% 2.76g	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	% 4.13g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 7.96g	% 0g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	17.5% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	13.7% 0.18mg	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	9.43% 37.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	74% 66.7mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	2.2% 22mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	16.3% 0.15mg	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	3.22% 0.26mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	43.6% 1mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	67.5% 1012mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	4.68% 173g	1.74% 64.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Whole Grain gluten-free Bread made with tapioca starch and brown rice flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice versus 7 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 7 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 3.9 times more Vitamin B1, 8.2 times more Vitamin B2 and 5 times more Vitamin B3 than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3

Comparing minerals per 7 ounces for Chilled Orange Juice vs Whole Grain gluten-free Bread made with tapioca starch and brown rice flour:

• 7 ounces of Chilled Orange Juice have 1.4 times more Potassium and 2.7 times more Water than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 7 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 5.5 times more Calcium, 1.8 times more Copper, 5.8 times more Iron, 2.8 times more Magnesium, 22 times more Manganese, 4.5 times more Phosphorus, 255 times more Sodium and 8.3 times more Zinc than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chilled Orange Juice have 1.6 times more Fructose than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• While 7 oz of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour contain 6.3 times more Energy, 77.8 times more Fat, 119.3 times more Omega 3, 68.2 times more Omega 6, 4.3 times more Carbohydrate, 16.3 times more Fiber and 10.7 times more Protein than Chilled Orange Juice from Concentrate.
• Both Chilled Orange Juice and Whole Grain gluten-free Bread made with tapioca starch and brown rice flour offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein