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

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Commercial Whole-wheat Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	34.5% 1000kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	8.95% 2.87g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	34.5% 0.55g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	33.8% 5.74g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	130% 170g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	NA	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	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	% 4.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.12g	NA	g per day for Men 19-50 years
Fiber	62.7% 24g	47% 18g	38g per day for Men 19-50 years
Protein	88.2% 49.4g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.3% 2.56mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	28.4% 0.37mg	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	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	313% 282mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	70.4% 10.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.8% 31μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	64% 639mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	25% 0.23mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	375% 8.63mg	NA	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	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	185% 102μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	120% 1806mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	64% 7.03mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.2% 155g	8.83% 327g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Commercial Whole-wheat Bread have 3.9 times more Vitamin B1, 3.3 times more Vitamin B2, 8.9 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain more Vitamin C than Commercially Prepared Whole-wheat Bread.
• 14 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Commercially Prepared Whole-wheat Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

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

• 14 ounces of Commercial Whole-wheat Bread have 2.3 times more Calcium, 4 times more Copper, 3.1 times more Iron, 5.4 times more Magnesium, 9.6 times more Phosphorus, 1.3 times more Potassium, 36.7 times more Selenium, 227.5 times more Sodium and 16.1 times more Zinc than Oranges with Peel .
• While 14 oz of Raw Oranges with Peel contain 2.1 times more Water than Commercially Prepared Whole-wheat Bread.
• 14 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Commercial Whole-wheat Bread have 4 times more Energy, 11.7 times more Fat, 20.6 times more Saturated Fat, 8.7 times more Omega 3, 32.9 times more Omega 6, 2.8 times more Carbohydrate, 1.3 times more Fiber and 9.6 times more Protein than Oranges with Peel .
• 14 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6