Comparing Nutrients in 7 ounces Fresh Orange juice VS Toasted Rye Bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Toasted Rye Bread	13%	11%	76%

Macro Nutrients

	Fresh Orange juice	Toasted Rye Bread	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	19.4% 564kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	4.27% 1.37g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	9.48% 1.6g	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	81% 105g	130g per day for Men 19-50 years
Sugars	23% 16.7g	11.6% 8.4g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Toasted Rye 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	50.7% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	46.7% 7.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	11.3% 0.15mg	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	51% 204μg	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	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Toasted Rye Bread	Recommended Dietary Allowance
Calcium	2.2% 22mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	45% 0.4mg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	78% 1.8mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	123% 67.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	88% 1318mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	4.74% 175g	1.66% 61.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Toasted Rye Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Toasted Rye 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 Rye Bread:

• 7 ounces of Fresh Orange juice have 250 times more Vitamin C than Toasted Rye Bread.
• While 7 oz of Toasted Rye Bread contain 4.2 times more Vitamin B1, 11.1 times more Vitamin B2, 9.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9 and 9.3 times more Vitamin E than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin E
• 7 ounces of Toasted Rye Bread have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Toasted Rye Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Fresh Orange juice vs Toasted Rye Bread:

• 7 ounces of Fresh Orange juice have 2.8 times more Water than Toasted Rye Bread.
• While 7 oz of Toasted Rye Bread contain 7.3 times more Calcium, 4.6 times more Copper, 15.5 times more Iron, 3.9 times more Magnesium, 64.6 times more Manganese, 8.1 times more Phosphorus, 340 times more Selenium, 664 times more Sodium and 25 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Toasted Rye 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 times more Sugars than Toasted Rye Bread.
• While 7 oz of Toasted Rye Bread contain 6.3 times more Energy, 18 times more Fat, 28.7 times more Saturated Fat, 6 times more Omega 3, 28 times more Omega 6, 5.1 times more Carbohydrate, 32 times more Fiber and 13.4 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