Comparing Nutrients in 7 ounces Fresh Orange juice VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Fresh Orange juice	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	17.2% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	17% 2.87g	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	65% 84.8g	130g per day for Men 19-50 years
Sugars	23% 16.7g	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	% 8.2g	% 0.06g	g per day for Men 19-50 years
Fiber	1.04% 0.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Commercial Whole-wheat 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	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	33% 0.43mg	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	21% 83.3μg	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	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	2.2% 22mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	50% 0.45mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	188% 4.3mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	4.74% 175g	2.1% 77.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Commercial Whole-wheat Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Commercial Whole-wheat Bread:

• 7 ounces of Fresh Orange juice have more Vitamin C than Commercial Whole-wheat Bread.
• While 7 oz of Commercially Prepared Whole-wheat Bread contain 4.4 times more Vitamin B1, 5.6 times more Vitamin B2, 11.1 times more Vitamin B3, 3.4 times more Vitamin B5, 5.4 times more Vitamin B6, 1.4 times more Vitamin B9, 66.5 times more Vitamin E and 78 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 Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Raw Orange juice as well as Commercially Prepared Whole-wheat 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 Commercial Whole-wheat Bread:

• 7 ounces of Fresh Orange juice have 2.3 times more Water than Commercial Whole-wheat Bread.
• While 7 oz of Commercially Prepared Whole-wheat Bread contain 14.6 times more Calcium, 5.2 times more Copper, 12.4 times more Iron, 6.8 times more Magnesium, 155.3 times more Manganese, 12.5 times more Phosphorus, 1.3 times more Potassium, 257 times more Selenium, 455 times more Sodium and 35.4 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 1.9 times more Sugars than Commercial Whole-wheat Bread.
• While 7 oz of Commercially Prepared Whole-wheat Bread contain 5.6 times more Energy, 17.5 times more Fat, 30.1 times more Saturated Fat, 12.6 times more Omega 3, 49.9 times more Omega 6, 4.1 times more Carbohydrate, 30 times more Fiber and 17.8 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Commercial Whole-wheat Bread offer comparable quantities of Fructose per seven ounces.
• 7 ounces of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein