Comparing Nutrients in 7 ounces Fresh Orange juice VS Refrigerated Whole Wheat Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	Fresh Orange juice	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	18% 5.77g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	70.5% 92g	130g per day for Men 19-50 years
Sugars	23% 16.7g	9.3% 6.75g	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	2.2% 1.6g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	25% 9.53g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	19.5% 0.25mg	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	7.94% 31.8μg	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% 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	0.53% 0.079mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	2.2% 22mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	35% 0.31mg	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	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	121% 2.78mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	61.8% 927mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	4.74% 175g	1.87% 69.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Refrigerated Whole Wheat Naan Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Refrigerated Whole Wheat Naan Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Refrigerated Whole Wheat Naan Bread:

• 7 ounces of Fresh Orange juice have 1.9 times more Vitamin B9 and more Vitamin C than Refrigerated Whole Wheat Naan Bread.
• While 7 oz of Refrigerated Commercially Prepared Whole Wheat Naan Bread contain 2 times more Vitamin B1, 6 times more Vitamin B2, 9 times more Vitamin B3, 3.2 times more Vitamin B6, 33 times more Vitamin E and 33 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Refrigerated Whole Wheat Naan Bread have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Refrigerated Whole Wheat Naan Bread:

• 7 ounces of Fresh Orange juice have 2.5 times more Water than Refrigerated Whole Wheat Naan Bread.
• While 7 oz of Refrigerated Commercially Prepared Whole Wheat Naan Bread contain 5.4 times more Calcium, 3.6 times more Copper, 8.7 times more Iron, 6.2 times more Magnesium, 100 times more Manganese, 11.1 times more Phosphorus, 114 times more Selenium, 467 times more Sodium and 24.8 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Refrigerated Whole Wheat Naan Bread contain similar levels of Potassium per seven ounces.
• 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 2.5 times more Sugars and 2.7 times more Fructose than Refrigerated Whole Wheat Naan Bread.
• While 7 oz of Refrigerated Commercially Prepared Whole Wheat Naan Bread contain 6.4 times more Energy, 33.5 times more Fat, 121.1 times more Saturated Fat, 3.2 times more Omega 3, 42.1 times more Omega 6, 4.4 times more Carbohydrate, 24 times more Fiber and 14.6 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