Comparing Nutrients in 7 ounces Fresh Orange juice VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Fresh Orange juice	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	6.2% 1.05g	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	67.6% 88g	130g per day for Men 19-50 years
Sugars	23% 16.7g	13% 9.45g	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	50.7% 19.2g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	White Reduced-calorie 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	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	6.4% 0.083mg	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	47% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	1.1% 0.99mg	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	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	2.2% 22mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	72.8% 0.65mg	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	79% 6.33mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	33.7% 0.78mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	63.4% 951mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	4.74% 175g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS White Reduced-calorie Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of White Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs White Reduced-calorie Bread:

• 7 ounces of Fresh Orange juice have 100 times more Vitamin C than White Reduced-calorie Bread.
• While 7 oz of White Reduced-calorie Bread contain 4.6 times more Vitamin B1, 9.6 times more Vitamin B2, 9.1 times more Vitamin B3, 2.4 times more Vitamin B5, 3.2 times more Vitamin B9 and more Vitamin B12 than Raw Orange juice.
• Both Fresh Orange juice and White Reduced-calorie Bread provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin B12
• 7 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs White Reduced-calorie Bread:

• 7 ounces of Fresh Orange juice have 2.6 times more Potassium and 2.1 times more Water than White Reduced-calorie Bread.
• While 7 oz of White Reduced-calorie Bread contain 8.5 times more Calcium, 7.5 times more Copper, 16 times more Iron, 2.1 times more Magnesium, 27.9 times more Manganese, 7.1 times more Phosphorus, 217 times more Selenium, 479 times more Sodium and 26.8 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 1.8 times more Sugars than White Reduced-calorie Bread.
• While 7 oz of White Reduced-calorie Bread contain 4.6 times more Energy, 12.5 times more Fat, 18.3 times more Omega 6, 4.3 times more Carbohydrate, 48.5 times more Fiber and 12.4 times more Protein than Raw Orange juice.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Raw Orange juice as well as White Reduced-calorie Bread provide inadequate amounts of Omega 3 in seven ounces.