Comparing Nutrients in 14 ounces Florida Oranges VS Whole-wheat Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Whole-wheat Pita Bread	14%	6%	80%

Macro Nutrients

	Florida Oranges	Whole-wheat Pita Bread	Recommended Dietary Allowance
Energy	6.3% 183kcal	36% 1040kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	2.58% 0.83g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	23.4% 3.97g	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	171% 222g	130g per day for Men 19-50 years
Sugars	50% 36.3g	15.7% 11.4g	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	63.7% 24.2g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Whole-wheat Pita Bread	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	70.4% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	81% 1.05mg	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	34.7% 139μg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Whole-wheat Pita Bread	Recommended Dietary Allowance
Calcium	17% 171mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	128% 1.15mg	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	152% 12mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	300% 6.9mg	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	102% 714mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	318% 175μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	111% 1671mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	9.35% 346g	3.3% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Whole-wheat Pita Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Florida Oranges versus 14 oz of Whole-wheat Pita Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Florida Oranges vs Whole-wheat Pita Bread:

• 14 ounces of Florida Oranges have more Vitamin C than Whole-wheat Pita Bread.
• While 14 oz of Whole-wheat Pita Bread contain 3.4 times more Vitamin B1, 2 times more Vitamin B2, 7.1 times more Vitamin B3, 3.3 times more Vitamin B5, 5.2 times more Vitamin B6, 2.1 times more Vitamin B9 and 3.4 times more Vitamin E than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E
• 14 ounces of Whole-wheat Pita Bread have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Whole-wheat Pita 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 Whole-wheat Pita Bread:

• 14 ounces of Florida Oranges have 2.9 times more Calcium and 2.8 times more Water than Whole-wheat Pita Bread.
• While 14 oz of Whole-wheat Pita Bread contain 7.4 times more Copper, 34 times more Iron, 6.9 times more Magnesium, 72.5 times more Manganese, 15 times more Phosphorus, 88 times more Selenium, more Sodium and 19 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Whole-wheat Pita Bread contain similar levels of Potassium per 14 ounces.
• 14 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc
• 14 ounces of Whole-wheat Pita Bread lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Florida Oranges have 3.2 times more Sugars than Whole-wheat Pita Bread.
• While 14 oz of Whole-wheat Pita Bread contain 5.7 times more Energy, 4.7 times more Omega 3, 32.3 times more Omega 6, 4.8 times more Carbohydrate, 2.5 times more Fiber and 14 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein