Comparing Nutrients in 14 ounces Navel Oranges VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Navel Oranges	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	6.7% 194kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	11.8% 3.76g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	144% 187g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	38% 27.5g	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	12.3% 8.93g	14.6% 10.6g	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	% 7.8g	% 7.3g	g per day for Men 19-50 years
Sucrose	% 17g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	84.6% 32g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	103% 57.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	87.3% 1.14mg	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	33.7% 135μg	69.5% 278μg	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	261% 235mg	0.44% 0.4mg	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	3.97% 0.6mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	17% 171mg	44% 441mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	135% 1.2mg	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	6.45% 0.52mg	135% 10.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	380% 8.74mg	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	13% 91mg	140% 980mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	258% 142μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	110% 1643mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	66.8% 7.34mg	11mg per day for Men 19-50 years
Water	9.22% 341g	3.37% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Navel Oranges vs Toasted Multi-grain Bread:

• Raw Navel Oranges have more Vitamin A and 591 times more Vitamin C than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.6 times more Vitamin B1, 2.8 times more Vitamin B2, 10.3 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6, 2.1 times more Vitamin B9, 2.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Navel Oranges vs Toasted Multi-grain Bread:

• Raw Navel Oranges have 2.7 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.6 times more Calcium, 7.9 times more Copper, 20.9 times more Iron, 7.7 times more Magnesium, 75.9 times more Manganese, 10.7 times more Phosphorus, 1.5 times more Potassium, more Selenium, 414 times more Sodium and 23.1 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Navel Oranges have 1.2 times more Sugars than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 5.9 times more Energy, 30.7 times more Fat, 55.8 times more Saturated Fat, 24.8 times more Omega 3, 78.8 times more Omega 6, 3.8 times more Carbohydrate, 3.7 times more Fiber and 16 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Toasted Multi-grain Bread with Whole-grain have similar amounts of Fructose per 14 oz.
• Both Raw Navel Oranges as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.