Comparing Nutrients in 14 ounces Whole Wheat French Bread VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Oranges	7%	2%	91%

Macro Nutrients

	Whole Wheat French Bread	Oranges	Recommended Dietary Allowance
Energy	32.7% 949kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	12.6% 2.15g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	150% 195g	36% 46.6g	130g per day for Men 19-50 years
Sugars	0% 0g	51% 37g	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	44% 16.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	59% 33g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat French Bread	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	173% 2.07mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	18.3% 0.24mg	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	95% 381μg	29.8% 119μg	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	0% 0mg	235% 211mg	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	7.94% 1.2mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat French Bread	Oranges	Recommended Dietary Allowance
Calcium	16.7% 167mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	83% 0.75mg	20% 0.18mg	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	37.2% 2.98mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	4.3% 0.099mg	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	90% 631mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	19% 647mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	99% 1488mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.27% 158g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Whole Wheat French Bread vs Oranges:

• Whole Wheat French or Vienna Bread has 6 times more Vitamin B1, 6.3 times more Vitamin B2, 13.8 times more Vitamin B3, 2.7 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Whole Wheat French Bread vs Oranges:

• Whole Wheat French or Vienna Bread has 4.2 times more Copper, 7.5 times more Iron, 5.2 times more Magnesium, 11.4 times more Phosphorus, 62.8 times more Selenium, more Sodium and 16.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.2 times more Water than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Raw Oranges have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Whole Wheat French or Vienna Bread has 5.1 times more Energy, 8.7 times more Fat, 5 times more Omega 3, 30.1 times more Omega 6, 4.2 times more Carbohydrate, 1.8 times more Fiber and 8.9 times more Protein than Raw Oranges.
• While Raw Oranges contain more Sugars than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.