Comparing Nutrients in 14 ounces Navel Oranges VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Navel Oranges	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	6.7% 194kcal	34.5% 1000kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	8.95% 2.87g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	33.8% 5.74g	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	130% 170g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	23.8% 17.2g	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	12% 8.77g	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	% 4.25g	g per day for Men 19-50 years
Sucrose	% 17g	% 0.12g	g per day for Men 19-50 years
Fiber	23% 8.73g	62.7% 24g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	88.2% 49.4g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Commercial Whole-wheat 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	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	51.3% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	65.6% 0.85mg	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	41.7% 167μg	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% 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	3.97% 0.6mg	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25.8% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	17% 171mg	64% 639mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	100% 0.9mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	375% 8.63mg	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	120% 841mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	29.7% 1008mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	185% 102μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	120% 1806mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	64% 7.03mg	11mg per day for Men 19-50 years
Water	9.22% 341g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Commercial Whole-wheat Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs Commercial Whole-wheat Bread:

• 14 ounces of Navel Oranges have more Vitamin C than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 5.8 times more Vitamin B1, 3.3 times more Vitamin B2, 10.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 17.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Commercial Whole-wheat Bread provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs Commercial Whole-wheat Bread:

• 14 ounces of Navel Oranges have 2.2 times more Water than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 3.7 times more Calcium, 5.8 times more Copper, 19 times more Iron, 6.8 times more Magnesium, 75 times more Manganese, 9.2 times more Phosphorus, 1.5 times more Potassium, more Selenium, 455 times more Sodium and 22.1 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 2 times more Sugars than Commercial Whole-wheat Bread.
• While 14 oz of Commercially Prepared Whole-wheat Bread contain 5.1 times more Energy, 23.3 times more Fat, 42.5 times more Saturated Fat, 15.4 times more Omega 3, 62.9 times more Omega 6, 3.4 times more Carbohydrate, 2.7 times more Fiber and 13.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Commercial Whole-wheat Bread offer comparable quantities of Fructose per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein