Comparing Nutrients in 14 ounces Commercial Whole-wheat Bread VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Commercial Whole-wheat Bread	Navel Oranges	Recommended Dietary Allowance
Energy	34.5% 1000kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	8.95% 2.87g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 170g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	46.5% 33.7g	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	12% 8.77g	12.3% 8.93g	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	% 4.25g	% 7.8g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 17g	g per day for Men 19-50 years
Fiber	62.7% 24g	23% 8.73g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	10.5% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.56mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	24% 0.31mg	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	41.7% 167μg	33.7% 135μg	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	261% 235mg	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	70.4% 10.6mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Navel Oranges	Recommended Dietary Allowance
Calcium	64% 639mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	123% 9.8mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	5% 0.12mg	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	120% 841mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	120% 1806mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	4.2% 155g	9.22% 341g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Navel Oranges per 14 oz

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

Lets compare vitamin content per 14 ounces of Commercial Whole-wheat Bread vs Navel Oranges:

• 14 ounces of Commercial Whole-wheat Bread have 5.8 times more Vitamin B1, 3.3 times more Vitamin B2, 10.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 1.2 times more Vitamin B9, 17.7 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain more Vitamin C than Commercially Prepared Whole-wheat Bread.
• 14 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Commercially Prepared Whole-wheat Bread as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Commercial Whole-wheat Bread vs Navel Oranges:

• 14 ounces of Commercial Whole-wheat Bread have 3.7 times more Calcium, 5.8 times more Copper, 19 times more Iron, 6.8 times more Magnesium, 75 times more Manganese, 9.2 times more Phosphorus, 1.5 times more Potassium, more Selenium, 455 times more Sodium and 22.1 times more Zinc than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 2.2 times more Water than Commercially Prepared Whole-wheat Bread.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Commercial Whole-wheat Bread have 5.1 times more Energy, 23.3 times more Fat, 42.5 times more Saturated Fat, 15.4 times more Omega 3, 62.9 times more Omega 6, 3.4 times more Carbohydrate, 2.7 times more Fiber and 13.7 times more Protein than Navel Oranges.
• While 14 oz of Raw Navel Oranges contain 2 times more Sugars than Commercially Prepared Whole-wheat Bread.
• Both Commercial Whole-wheat Bread and Navel Oranges offer comparable quantities of Fructose per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein