Comparing Nutrients in 14 ounces Valencia Oranges VS Toasted French or Vienna Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Toasted French or Vienna Bread	16%	6%	78%

Macro Nutrients

	Valencia Oranges	Toasted French or Vienna Bread	Recommended Dietary Allowance
Energy	6.7% 194kcal	43.7% 1266kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	6.23% 2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	18.2% 3.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	189% 246g	130g per day for Men 19-50 years
Sugars	NA	19.7% 14.2g	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	26% 9.92g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	92% 51.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Toasted French or Vienna Bread	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	29.3% 0.38mg	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	38.7% 155μg	139% 556μg	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	214% 192mg	0.88% 0.79mg	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	NA	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Toasted French or Vienna Bread	Recommended Dietary Allowance
Calcium	16% 159mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	66% 0.6mg	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	4.47% 0.36mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	99% 2.27mg	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	9.64% 67.5mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	NA	214% 118μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	191% 2858mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	9.26% 343g	2.2% 81.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Toasted French or Vienna Bread:

• Raw Valencia Oranges have more Vitamin A and 242.5 times more Vitamin C than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 4.9 times more Vitamin B1, 9.3 times more Vitamin B2, 19.6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Toasted French or Vienna Bread:

• Raw Valencia Oranges have 1.3 times more Potassium and 4.2 times more Water than Toasted French or Vienna Sourdough Bread.
• While Toasted French or Vienna Sourdough Bread contains 4.1 times more Copper, 43 times more Iron, 3.1 times more Magnesium, 24.9 times more Manganese, 7.4 times more Phosphorus, more Sodium and 17.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Toasted French or Vienna Sourdough Bread have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Toasted French or Vienna Sourdough Bread contains 6.5 times more Energy, 7.1 times more Fat, 14.3 times more Saturated Fat, 3.1 times more Omega 3, 17.7 times more Omega 6, 5.2 times more Carbohydrate and 12.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Toasted French or Vienna Sourdough Bread have similar amounts of Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Toasted French or Vienna Sourdough Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.