Comparing Nutrients in 14 ounces Valencia Oranges VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Valencia Oranges	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	6.7% 194kcal	40.8% 1183kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	33.3% 5.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	156% 203g	130g per day for Men 19-50 years
Sugars	NA	62% 45g	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	8.43% 6.1g	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	% 6.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	57.4% 22g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	38.3% 21.4g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Udi's, Gluten Free, Soft & Delicious White Sandwich 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	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	35% 5.58mg	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	29% 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	19% 75.4μg	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	42.6% 6.4mg	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	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	16% 159mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	23.4% 0.21mg	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	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	75.8% 1.74mg	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	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	79.4% 43.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	136% 2044mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	9.26% 343g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 14 ounces of Valencia Oranges have 2.1 times more Vitamin B9 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 14 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.6 times more Vitamin B1, 6.8 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.5 times more Vitamin B6 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin B3

Comparing minerals per 14 ounces for Valencia Oranges vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 14 ounces of Valencia Oranges have 1.7 times more Potassium and 2.6 times more Water than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 14 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 1.5 times more Calcium, 1.4 times more Copper, 5.9 times more Iron, 2.5 times more Magnesium, 19.1 times more Manganese, 4.1 times more Phosphorus, more Sodium and 8.5 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contain 6.1 times more Energy, 26.7 times more Fat, 32.5 times more Omega 3, 32.4 times more Omega 6, 4.3 times more Carbohydrate, 2.2 times more Fiber and 5.2 times more Protein than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein