Comparing Nutrients in 7 ounces Chilled Orange Juice VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Chilled Orange Juice	5%	2%	93%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Chilled Orange Juice	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	3.35% 97kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	3.76% 1.2g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	80.4% 105g	130g per day for Men 19-50 years
Sugars	22.7% 16.5g	4.84% 3.5g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 7.96g	NA	g per day for Men 19-50 years
Fiber	1.57% 0.6g	12% 4.56g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Chilled Orange Juice	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	79% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.95% 0.077mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	52.6% 8.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	5.34% 0.069mg	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	47% 189μg	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	74% 66.7mg	0% 0mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chilled Orange Juice	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	2.2% 22mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	36% 0.32mg	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	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	39.7% 0.91mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	4.68% 173g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Chilled Orange Juice VS Rolls, hard (includes kaiser) per 7 oz

Compare the macro and micronutrient content in 7 oz of Chilled Orange Juice versus 7 oz of Rolls, hard (includes kaiser) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Chilled Orange Juice vs Rolls, hard (includes kaiser):

• 7 ounces of Chilled Orange Juice have 2.2 times more Vitamin B6 and more Vitamin C than Rolls, hard (includes kaiser).
• While 7 oz of Rolls, hard (includes kaiser) contain 10.4 times more Vitamin B1, 8.6 times more Vitamin B2, 15.1 times more Vitamin B3, 2.1 times more Vitamin B5, 5 times more Vitamin B9 and 2.1 times more Vitamin E than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin B3 and Vitamin E
• 7 ounces of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin C
• Both Chilled Orange Juice from Concentrate as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Chilled Orange Juice vs Rolls, hard (includes kaiser):

• 7 ounces of Chilled Orange Juice have 1.6 times more Potassium and 2.8 times more Water than Rolls, hard (includes kaiser).
• While 7 oz of Rolls, hard (includes kaiser) contain 8.6 times more Calcium, 3.9 times more Copper, 25.2 times more Iron, 2.5 times more Magnesium, 20 times more Manganese, 5.9 times more Phosphorus, 391 times more Selenium, 272 times more Sodium and 13.4 times more Zinc than Chilled Orange Juice from Concentrate.
• 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 Chilled Orange Juice have 4.7 times more Sugars than Rolls, hard (includes kaiser).
• While 7 oz of Rolls, hard (includes kaiser) contain 6 times more Energy, 35.8 times more Fat, 13.9 times more Omega 3, 70.5 times more Omega 6, 4.6 times more Carbohydrate, 7.7 times more Fiber and 14.6 times more Protein than Chilled Orange Juice from Concentrate.
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein