Comparing Nutrients in 1 kilogram Cracked-wheat Bread VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Cracked-wheat Bread	13%	13%	74%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Cracked-wheat Bread	Florida Oranges	Recommended Dietary Allowance
Energy	89.7% 2600kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	40.2% 39g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	38% 6.5g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	381% 495g	88.8% 115g	130g per day for Men 19-50 years
Sugars	NA	126% 91g	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	145% 55g	63% 24g	38g per day for Men 19-50 years
Protein	155% 87g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Cracked-wheat Bread	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	298% 3.58mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	185% 2.4mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.12mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	234% 3.04mg	39.2% 0.51mg	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	153% 610μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	500% 450mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cracked-wheat Bread	Florida Oranges	Recommended Dietary Allowance
Calcium	43% 430mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	43.3% 0.39mg	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	351% 28mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	596% 13.7mg	10.4% 0.24mg	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	219% 1530mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	460% 253μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	359% 5380mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	9.68% 358g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Cracked-wheat Bread VS Florida Oranges per 1 kg

Compare the macro and micronutrient content in 1 kg of Cracked-wheat Bread versus 1 kg of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cracked-wheat Bread vs Florida Oranges:

• 1 kilogram of Cracked-wheat Bread has 3.6 times more Vitamin B1, 6 times more Vitamin B2, 9.2 times more Vitamin B3, 2 times more Vitamin B5, 6 times more Vitamin B6 and 3.6 times more Vitamin B9 than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains more Vitamin C than Cracked-wheat Bread.
• 1 kilogram of Cracked-wheat Bread have insufficient amounts of Vitamin C
• Both Cracked-wheat Bread as well as Raw Florida Oranges have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cracked-wheat Bread vs Florida Oranges:

• 1 kilogram of Cracked-wheat Bread has 5.7 times more Copper, 31.2 times more Iron, 5.2 times more Magnesium, 57.1 times more Manganese, 12.8 times more Phosphorus, 50.6 times more Selenium, more Sodium and 15.5 times more Zinc than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.4 times more Water than Cracked-wheat Bread.
• Both Cracked-wheat Bread and Florida Oranges contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cracked-wheat Bread has 5.7 times more Energy, 18.6 times more Fat, 36.6 times more Saturated Fat, 3 times more Omega 3, 20.9 times more Omega 6, 4.3 times more Carbohydrate, 2.3 times more Fiber and 12.4 times more Protein than Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein