Comparing Nutrients in 14 ounces Valencia Oranges VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Valencia Oranges	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	6.7% 194kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	46.7% 7.94g	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	137% 179g	130g per day for Men 19-50 years
Sugars	NA	15.3% 11g	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	0.16% 0.12g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 7.94g	g per day for Men 19-50 years
Fiber	26% 9.92g	49% 18.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.044% 0.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.4% 5.83μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	61.5% 246μg	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	0.18% 0.16mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	16% 159mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	159% 1.43mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	224% 5.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	30% 13.5μg	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	105% 738mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	NA	173% 95μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	159% 2381mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	9.26% 343g	3.86% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Multicereal Kaiser Roll:

• Raw Valencia Oranges have 120 times more Vitamin A and 1212.5 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 4.6 times more Vitamin B1, 5.3 times more Vitamin B2, 10.6 times more Vitamin B3, 1.6 times more Vitamin B5, 3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Multicereal Kaiser Roll:

• Raw Valencia Oranges have 2.4 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 2.1 times more Calcium, 9.7 times more Copper, 35.6 times more Iron, 7.8 times more Magnesium, 56.5 times more Manganese, 10.9 times more Phosphorus, 1.4 times more Potassium, more Sodium and 27.3 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Vegan Multigrain Kaiser Roll, 60g contains 5.6 times more Energy, 18 times more Fat, 20 times more Saturated Fat, 56.3 times more Omega 3, 45.5 times more Omega 6, 3.8 times more Carbohydrate, 1.9 times more Fiber and 8.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.