Comparing Nutrients in 14 ounces Cracked-wheat Bread VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cracked-wheat Bread	Florida Oranges	Recommended Dietary Allowance
Energy	35.6% 1032kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.64g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	8.2% 0.13g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	35.2% 46g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	57.4% 22g	25% 9.53g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.42mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	15.6% 0.2mg	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	60.5% 242μg	17% 67.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.3% 0.079μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	198% 179mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Florida Oranges	Recommended Dietary Allowance
Calcium	17% 171mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	17% 0.15mg	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	139% 11mg	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	237% 5.44mg	4.14% 0.095mg	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	86.7% 607mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	20.7% 703mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	183% 100μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	142% 2135mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.92mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	3.84% 142g	9.35% 346g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Florida Oranges per 14 oz

Compare the macro and micronutrient content in 14 oz of Cracked-wheat Bread versus 14 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cracked-wheat Bread vs Florida Oranges:

• 14 ounces of Cracked-wheat Bread have 3.6 times more Vitamin B1, 6 times more Vitamin B2, 9.2 times more Vitamin B3, 2 times more Vitamin B5, 6 times more Vitamin B6 and 3.6 times more Vitamin B9 than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain more Vitamin C than Cracked-wheat Bread.
• 14 ounces of Cracked-wheat Bread have insufficient amounts of Vitamin C
• Both Cracked-wheat Bread as well as Raw Florida Oranges have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cracked-wheat Bread vs Florida Oranges:

• 14 ounces of Cracked-wheat Bread have 5.7 times more Copper, 31.2 times more Iron, 5.2 times more Magnesium, 57.1 times more Manganese, 12.8 times more Phosphorus, 50.6 times more Selenium, more Sodium and 15.5 times more Zinc than Florida Oranges.
• While 14 oz of Raw Florida Oranges contain 2.4 times more Water than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Florida Oranges contain similar levels of Calcium and Potassium per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cracked-wheat Bread have 5.7 times more Energy, 18.6 times more Fat, 36.6 times more Saturated Fat, 3 times more Omega 3, 20.9 times more Omega 6, 4.3 times more Carbohydrate, 2.3 times more Fiber and 12.4 times more Protein than Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein