Comparing Nutrients in 100 grams Canned Orange Juice VS Toasted Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Toasted Bread	17%	12%	71%

Macro Nutrients

	Canned Orange Juice	Toasted Bread	Recommended Dietary Allowance
Energy	1.62% 47kcal	10.8% 313kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	9.18% 1.56g	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	43% 55.8g	130g per day for Men 19-50 years
Sugars	12% 8.76g	8.86% 6.4g	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	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	12.4% 4.7g	38g per day for Men 19-50 years
Protein	1.2% 0.68g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Toasted 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	36.6% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	29.4% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.26% 0.2mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	9.12% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	11.8% 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	6% 24μg	21.5% 86μg	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	33.4% 30mg	0.22% 0.2mg	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	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	4.75% 5.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Toasted Bread	Recommended Dietary Allowance
Calcium	1% 10mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	2.44% 0.022mg	22% 0.2mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	0.91% 0.021mg	60% 1.38mg	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	27% 188mg	700mg per day for Men 19-50 years
Potassium	5.4% 184mg	6.56% 223mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	60.7% 33.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	40% 601mg	1500mg per day for Men 19-50 years
Zinc	0.36% 0.04mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	2.37% 87.7g	0.65% 24.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Orange Juice VS Toasted Bread per 100 g

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

Lets compare vitamin content per 100 grams of Canned Orange Juice vs Toasted Bread:

• 100 grams of Canned Orange Juice have 150.5 times more Vitamin C than Toasted Bread.
• While 100 g of Toasted Wheat Bread contain 11.3 times more Vitamin B1, 18.2 times more Vitamin B2, 31.1 times more Vitamin B3, 2.5 times more Vitamin B5, 4.9 times more Vitamin B6, 3.6 times more Vitamin B9 and 57 times more Vitamin K than Unsweetened Canned Orange Juice.
• 100 grams of Canned Orange Juice have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin K
• 100 grams of Toasted Bread have insufficient amounts of Vitamin C
• Both Unsweetened Canned Orange Juice as well as Toasted Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Canned Orange Juice vs Toasted Bread:

• 100 grams of Canned Orange Juice have 3.6 times more Water than Toasted Bread.
• While 100 g of Toasted Wheat Bread contain 16.5 times more Calcium, 9 times more Copper, 40.9 times more Iron, 5.9 times more Magnesium, 65.6 times more Manganese, 11.1 times more Phosphorus, 334 times more Selenium, 150.3 times more Sodium and 36.8 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Toasted Bread contain similar levels of Potassium per 100 grams.
• 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 1.4 times more Sugars than Toasted Bread.
• While 100 g of Toasted Wheat Bread contain 6.7 times more Energy, 28.5 times more Fat, 54.9 times more Saturated Fat, 23 times more Omega 3, 57.8 times more Omega 6, 5.1 times more Carbohydrate, 15.7 times more Fiber and 19.1 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