Comparing Nutrients in 100 grams Canned Orange Juice VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Canned Orange Juice	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	1.62% 47kcal	7% 203kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	2.56% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	4.18% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.47% 11g	31% 40.5g	130g per day for Men 19-50 years
Sugars	12% 8.76g	3.16% 2.3g	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	3.35% 2.43g	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	% 2.27g	NA	g per day for Men 19-50 years
Sucrose	% 4.06g	NA	g per day for Men 19-50 years
Fiber	0.79% 0.3g	31.6% 12g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.25% 0.039mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	15.8% 2.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	5.94% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	5.92% 0.077mg	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	6% 24μg	14.5% 58μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.67% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.4% 30mg	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	1.33% 0.2mg	1.87% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	1% 10mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	14.8% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	1.25% 0.1mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	19.7% 0.45mg	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	2.43% 17mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	2.9% 98mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	50.7% 28μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	34.2% 513mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	1.24% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Rye Reduced-calorie Bread per 100 g

Compare the macro and micronutrient content in 100 g of Canned Orange Juice versus 100 g of Rye Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Rye Reduced-calorie Bread:

• 100 grams of Canned Orange Juice have 75.3 times more Vitamin C than Rye Reduced-calorie Bread.
• While 100 g of Rye Reduced-calorie Bread contain 9.4 times more Vitamin B1, 11.4 times more Vitamin B2, 12.6 times more Vitamin B3, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2 and Vitamin B3
• 100 grams of Rye Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Rye Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Rye Reduced-calorie Bread:

• 100 grams of Canned Orange Juice have 1.9 times more Potassium and 1.9 times more Water than Rye Reduced-calorie Bread.
• While 100 g of Rye Reduced-calorie Bread contain 7.6 times more Calcium, 6 times more Copper, 31 times more Iron, 2.2 times more Magnesium, 21.6 times more Manganese, 4.6 times more Phosphorus, 279 times more Selenium, 128.3 times more Sodium and 16.5 times more Zinc than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice lack sufficient amounts of Calcium, Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Orange Juice have 3.8 times more Sugars than Rye Reduced-calorie Bread.
• While 100 g of Rye Reduced-calorie Bread contain 4.3 times more Energy, 19.3 times more Fat, 5.9 times more Omega 3, 26.3 times more Omega 6, 3.7 times more Carbohydrate, 40 times more Fiber and 13.4 times more Protein than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein