Comparing Nutrients in 14 ounces Bread, white, commercially prepared, low sodium, no salt VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, low sodium, no salt	12%	12%	76%
Oranges	7%	2%	91%

Macro Nutrients

	Bread, white, commercially prepared, low sodium, no salt	Oranges	Recommended Dietary Allowance
Energy	36.5% 1060kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	14.7% 14.3g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	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	16.6% 2.8g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	1.37% 3.97mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	36% 46.6g	130g per day for Men 19-50 years
Sugars	23.6% 17g	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	24% 9.13g	25% 9.53g	38g per day for Men 19-50 years
Protein	58% 32.5g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, low sodium, no salt	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	156% 1.87mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.8mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	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	110% 441μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.96% 0.12μg	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	5.82% 0.87mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, low sodium, no salt	Oranges	Recommended Dietary Allowance
Calcium	43% 429mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	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	150% 12mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	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	53.3% 373mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	163% 89.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	3.94% 146g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Bread, white, commercially prepared, low sodium, no salt vs Oranges:

• Bread, white, commercially prepared, low sodium, no salt has 5.4 times more Vitamin B1, 8.5 times more Vitamin B2, 14.1 times more Vitamin B3, 1.6 times more Vitamin B5, 3.7 times more Vitamin B9, more Vitamin B12, 1.2 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Raw Oranges have similar amounts of Vitamin B6 per 14 oz.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Raw Oranges have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Bread, white, commercially prepared, low sodium, no salt vs Oranges:

• Bread, white, commercially prepared, low sodium, no salt has 2.7 times more Calcium, 2.8 times more Copper, 30.3 times more Iron, 2.4 times more Magnesium, 15.3 times more Manganese, 6.7 times more Phosphorus, 45.2 times more Selenium, more Sodium and 8.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Potassium and 2.4 times more Water than Bread, white, commercially prepared, low sodium, no salt.

Comparison of macro-nutrients per 14 ounces:

• Bread, white, commercially prepared, low sodium, no salt has 5.7 times more Energy, 30 times more Fat, 54.1 times more Saturated Fat, 5 times more Omega 3, 39.4 times more Omega 6, 4.2 times more Carbohydrate and 8.7 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.2 times more Sugars than Bread, white, commercially prepared, low sodium, no salt.
• Both Bread, white, commercially prepared, low sodium, no salt and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Bread, white, commercially prepared, low sodium, no salt as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.