Comparing Nutrients in 14 ounces Valencia Oranges VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Potato Bread	19%	11%	70%

Macro Nutrients

	Valencia Oranges	Potato Bread	Recommended Dietary Allowance
Energy	6.7% 194kcal	36.4% 1056kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	13% 12.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	0% 0g	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	144% 187g	130g per day for Men 19-50 years
Sugars	NA	51.3% 37.2g	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	66% 25g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	88.6% 49.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Potato Bread	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	62% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	71% 0.92mg	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	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.32% 7.94IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Potato Bread	Recommended Dietary Allowance
Calcium	16% 159mg	74.6% 746mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	41.5% 0.37mg	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	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	43.7% 1mg	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	209% 1465mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	84% 2850mg	3400mg per day for Men 19-50 years
Selenium	NA	68.6% 37.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	99% 1488mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	52% 5.7mg	11mg per day for Men 19-50 years
Water	9.26% 343g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Potato Bread:

• Raw Valencia Oranges have more Vitamin C than Potato Bread.
• While Potato Bread contains 2 times more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 4.6 times more Vitamin B3, 3.3 times more Vitamin B5, 3.7 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Potato Bread have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Potato Bread:

• Raw Valencia Oranges have 2.6 times more Water than Potato Bread.
• While Potato Bread contains 4.7 times more Calcium, 2.5 times more Copper, 25 times more Iron, 2.8 times more Magnesium, 11 times more Manganese, 21.7 times more Phosphorus, 4 times more Potassium, more Sodium and 24 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Valencia Oranges have more Omega 3 than Potato Bread.
• While Potato Bread contains 5.4 times more Energy, 10.4 times more Fat, 4 times more Carbohydrate, 2.5 times more Fiber and 12 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Potato Bread have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.