Comparing Nutrients in 1 kilogram Canned Boston Brown Bread VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Boston Brown Bread	10%	7%	83%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Boston Brown Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	67.2% 1950kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	8.8% 2.82g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	119% 155g	130g per day for Men 19-50 years
Sugars	33.4% 24g	NA	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	124% 47g	118% 45g	38g per day for Men 19-50 years
Protein	93% 52g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Boston Brown Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	113% 5.66mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	71.5% 0.93mg	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	27.5% 110μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.3% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Boston Brown Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	70% 700mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	63.3% 0.57mg	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	263% 21mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	443% 10mg	NA	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	160% 1120mg	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	398% 219μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	421% 6310mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	12.8% 472g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Boston Brown Bread VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Boston Brown Bread versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Boston Brown Bread vs Oranges with Peel :

• 1 kilogram of Canned Boston Brown Bread has 1.9 times more Vitamin A, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.7 times more Vitamin B5 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 7.1 times more Vitamin B1, 2.7 times more Vitamin B9 and more Vitamin C than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Oranges with Peel provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Boston Brown Bread have insufficient amounts of Vitamin B1 and Vitamin C
• 1 kilogram of Oranges with Peel have insufficient amounts of Vitamin A
• Both Canned Boston Brown Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Canned Boston Brown Bread vs Oranges with Peel :

• 1 kilogram of Canned Boston Brown Bread has 1.4 times more Copper, 2.6 times more Iron, 4.5 times more Magnesium, 5.1 times more Phosphorus, 1.6 times more Potassium, 31.3 times more Selenium, 315.5 times more Sodium and 4.5 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.7 times more Water than Canned Boston Brown Bread.
• Both Canned Boston Brown Bread and Oranges with Peel contain similar levels of Calcium per one kilogram.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Boston Brown Bread has 3.1 times more Energy, 3.3 times more Omega 3, 11.6 times more Omega 6, 2.8 times more Carbohydrate and 4 times more Protein than Oranges with Peel .
• Both Canned Boston Brown Bread and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6