Comparing Nutrients in 7 ounces Fresh Orange juice VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Fresh Orange juice	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	22% 633kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	4.38% 4.25g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	95% 123g	130g per day for Men 19-50 years
Sugars	23% 16.7g	9.83% 7.12g	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	5.8% 4.2g	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	% 3.6g	NA	g per day for Men 19-50 years
Sucrose	% 8.2g	NA	g per day for Men 19-50 years
Fiber	1.04% 0.4g	16% 6.15g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	56.5% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	66.7% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	14.7% 0.19mg	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	15% 59.5μg	69.5% 278μg	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	110% 99mg	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	0.53% 0.079mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	2.2% 22mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	33% 0.3mg	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	4.96% 0.4mg	96% 7.68mg	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	1.2% 0.028mg	49.4% 1.14mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	107% 59μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	95% 1429mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	4.74% 175g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Toasted French or Vienna Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Toasted French or Vienna Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Toasted French or Vienna Bread:

• 7 ounces of Fresh Orange juice have 250 times more Vitamin C than Toasted French or Vienna Bread.
• While 7 oz of Toasted French or Vienna Sourdough Bread contain 4.7 times more Vitamin B1, 12.3 times more Vitamin B2, 13.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.4 times more Vitamin B6 and 4.7 times more Vitamin B9 than Raw Orange juice.
• 7 ounces of Toasted French or Vienna Bread have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Toasted French or Vienna Bread:

• 7 ounces of Fresh Orange juice have 1.4 times more Potassium and 4.3 times more Water than Toasted French or Vienna Bread.
• While 7 oz of Toasted French or Vienna Sourdough Bread contain 4.3 times more Calcium, 3.4 times more Copper, 19.4 times more Iron, 2.8 times more Magnesium, 40.9 times more Manganese, 7.4 times more Phosphorus, 297 times more Selenium, 720 times more Sodium and 21 times more Zinc than Raw Orange juice.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Fresh Orange juice have 2.3 times more Sugars than Toasted French or Vienna Bread.
• While 7 oz of Toasted French or Vienna Sourdough Bread contain 7.1 times more Energy, 10.7 times more Fat, 4.5 times more Omega 3, 26.9 times more Omega 6, 6 times more Carbohydrate, 15.5 times more Fiber and 18.6 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein