Comparing Nutrients in 14 ounces Valencia Oranges VS Schar, Gluten-Free, Wheat-Free, Classic White Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%

Macro Nutrients

	Valencia Oranges	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Energy	6.7% 194kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	18.3% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	12% 3.88g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	141% 183g	130g per day for Men 19-50 years
Sugars	NA	18.3% 13.3g	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	4.32% 3.14g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	169% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	85% 13.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	11.3% 0.15mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	NA	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Recommended Dietary Allowance
Calcium	16% 159mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	38.4% 0.35mg	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	157% 12.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	30.4% 0.7mg	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	7.7% 262mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	9.26% 343g	4.7% 174g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Raw Valencia Oranges have 1.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 5.9 times more Vitamin B1, 12.6 times more Vitamin B2 and 12.5 times more Vitamin B3 than Raw Valencia Oranges.

Comparing minerals per 14 ounces for Valencia Oranges vs Schar, Gluten-Free, Wheat-Free, Classic White Bread:

• Raw Valencia Oranges have 2.7 times more Potassium and 2 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• While Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 4 times more Calcium, 2.4 times more Copper, 35.2 times more Iron, 7.7 times more Manganese, 3.2 times more Phosphorus, more Sodium and 7.8 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread contains 4.9 times more Energy, 14.9 times more Fat, 27.9 times more Saturated Fat, 11.3 times more Omega 6, 3.9 times more Carbohydrate, 2 times more Fiber and 3.7 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Schar, Gluten-Free, Wheat-Free, Classic White Bread have similar amounts of Omega 3 per 14 oz.
• Both Raw Valencia Oranges as well as Schar, Gluten-Free, Wheat-Free, Classic White Bread have insufficient amounts of Glucose and Sucrose in 14 oz.