Comparing Nutrients in 7 ounces Fresh Orange juice VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	5%	24%	71%

Macro Nutrients

	Fresh Orange juice	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	16.4% 5.23g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	111% 144g	130g per day for Men 19-50 years
Sugars	23% 16.7g	79.4% 57.5g	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	5.22% 2g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	16.7% 9.33g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	103% 927μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	60.4% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.58% 0.06mg	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	13.5% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	71% 0.92mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	9.7% 0.087mg	15% 0.13mg	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	97% 7.78mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	1.2% 0.028mg	28.6% 0.66mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	4.73% 161mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	18.4% 10μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	47% 703mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.56% 20.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) per 7 oz

Compare the macro and micronutrient content in 7 oz of Fresh Orange juice versus 7 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Fresh Orange juice vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 7 ounces of Fresh Orange juice have more Vitamin C than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 46.7 times more Vitamin A, 4.1 times more Vitamin B1, 13.8 times more Vitamin B2, 13.1 times more Vitamin B3, 1.8 times more Vitamin B5, 11.6 times more Vitamin B6, 1.6 times more Vitamin B9, 22.5 times more Vitamin E and 66 times more Vitamin K than Raw Orange juice.
• 7 ounces of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 7 ounces of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Fresh Orange juice vs Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry):

• 7 ounces of Fresh Orange juice have 2.5 times more Potassium and 8.4 times more Water than Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry).
• While 7 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 1.5 times more Copper, 19.6 times more Iron, 23.7 times more Manganese, 4.5 times more Phosphorus, 51 times more Selenium, 354 times more Sodium and 7.6 times more Zinc than Raw Orange juice.
• Both Fresh Orange juice and Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain similar levels of Magnesium per seven ounces.
• 7 ounces of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc
• Both Raw Orange juice as well as Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toaster pastries, fruit, toasted (include apple, blueberry, cherry, strawberry) contain 9.1 times more Energy, 55.2 times more Fat, 109.9 times more Saturated Fat, 6.6 times more Omega 3, 41.7 times more Omega 6, 7 times more Carbohydrate, 3.5 times more Sugars, 5 times more Fiber and 6.7 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