Comparing Nutrients in 14 ounces Florida Oranges VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Florida Oranges	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	6.3% 183kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	41% 6.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.2% 46g	133% 173g	130g per day for Men 19-50 years
Sugars	50% 36.3g	46.3% 33.6g	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	25% 9.53g	51% 19.4g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	80.8% 45.2g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	12.2% 0.16mg	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	17% 67.5μg	68.5% 274μg	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	198% 179mg	0% 0mg	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	4.76% 0.71mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	17% 171mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	56.4% 0.51mg	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	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	131% 3mg	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	6.8% 47.6mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	102% 1536mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	9.35% 346g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Toasted Oat Bran Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Toasted Oat Bran Bread:

• 14 ounces of Florida Oranges have 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Toasted Oat Bran Bread.
• While 14 oz of Toasted Oat Bran Bread contain 4.4 times more Vitamin B1, 8.6 times more Vitamin B2, 11.9 times more Vitamin B3, 4.1 times more Vitamin B9 and 2.7 times more Vitamin E than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E
• 14 ounces of Toasted Oat Bran Bread have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs Toasted Oat Bran Bread:

• 14 ounces of Florida Oranges have 1.4 times more Potassium and 2.3 times more Water than Toasted Oat Bran Bread.
• While 14 oz of Toasted Oat Bran Bread contain 1.7 times more Calcium, 3.3 times more Copper, 38.1 times more Iron, 3.4 times more Magnesium, 31.7 times more Manganese, 9.7 times more Phosphorus, 66 times more Selenium, more Sodium and 13.1 times more Zinc than Raw Florida Oranges.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Oat Bran Bread contain 5.6 times more Energy, 22.9 times more Fat, 30.6 times more Saturated Fat, 10.4 times more Omega 3, 56.4 times more Omega 6, 3.8 times more Carbohydrate, 2 times more Fiber and 16.3 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Toasted Oat Bran Bread offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein