Comparing Nutrients in 14 ounces Florida Oranges VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Florida Oranges	White Wheat Bread	Recommended Dietary Allowance
Energy	6.3% 183kcal	32.6% 945kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	8.8% 8.53g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	20.5% 3.5g	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	134% 174g	130g per day for Men 19-50 years
Sugars	50% 36.3g	27.4% 20g	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	14.8% 10.7g	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	% 5.95g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	96% 36.5g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	75.6% 42.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	White Wheat 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	169% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.6% 0.2mg	24.4% 0.32mg	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	126% 504μg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.5% 30.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	White Wheat Bread	Recommended Dietary Allowance
Calcium	17% 171mg	271% 2715mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	65.7% 0.59mg	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	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	4.14% 0.095mg	109% 2.5mg	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	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	116% 64μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	126% 1897mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	34.3% 3.77mg	11mg per day for Men 19-50 years
Water	9.35% 346g	4.25% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS White Wheat Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Florida Oranges vs White Wheat Bread:

• 14 ounces of Florida Oranges have more Vitamin C than White Wheat Bread.
• While 14 oz of White Wheat Bread contain 5.1 times more Vitamin B1, 6.4 times more Vitamin B2, 11.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, 7.5 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 14 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of White Wheat Bread have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as White Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Florida Oranges vs White Wheat Bread:

• 14 ounces of Florida Oranges have 1.3 times more Potassium and 2.2 times more Water than White Wheat Bread.
• While 14 oz of White Wheat Bread contain 15.9 times more Calcium, 3.8 times more Copper, 54.3 times more Iron, 2.6 times more Magnesium, 26.4 times more Manganese, 8.6 times more Phosphorus, 32.2 times more Selenium, more Sodium and 11.9 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 ounces of Florida Oranges have 1.8 times more Sugars than White Wheat Bread.
• While 14 oz of White Wheat Bread contain 5.2 times more Energy, 10.2 times more Fat, 7.5 times more Omega 3, 28.4 times more Omega 6, 3.8 times more Carbohydrate, 3.8 times more Fiber and 15.2 times more Protein than Raw Florida Oranges.
• 14 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein