Comparing Nutrients in 1 kilogram French Bread VS Oranges

Macros Ratio

	Protein	Fat	Carbs
French Bread	16%	8%	76%
Oranges	7%	2%	91%

Macro Nutrients

	French Bread	Oranges	Recommended Dietary Allowance
Energy	94% 2720kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	25% 24g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	16.5% 5.3g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	399% 519g	90% 118g	130g per day for Men 19-50 years
Sugars	63.7% 46.2g	129% 94g	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	7.03% 5.1g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	63% 24g	38g per day for Men 19-50 years
Protein	192% 108g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	French Bread	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	592% 7.1mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.27mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	301% 48mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82.3% 1.07mg	46% 0.6mg	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	308% 1230μg	75% 300μg	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	0% 0mg	591% 532mg	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	14% 2.1mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	French Bread	Oranges	Recommended Dietary Allowance
Calcium	52% 520mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	169% 1.52mg	50% 0.45mg	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	489% 39mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	251% 5.77mg	11% 0.25mg	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	150% 1050mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	34.4% 1170mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	520% 286μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	401% 6020mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	8.9% 330g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of French Bread vs Oranges:

• French or Vienna Bread includes Sourdough have 8.2 times more Vitamin B1, 10.7 times more Vitamin B2, 17.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Raw Oranges have similar amounts of Vitamin E per 1 kg.
• Both French or Vienna Bread includes Sourdough as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for French Bread vs Oranges:

• French or Vienna Bread includes Sourdough have 1.3 times more Calcium, 3.4 times more Copper, 39.1 times more Iron, 3.2 times more Magnesium, 23.1 times more Manganese, 7.5 times more Phosphorus, 57.2 times more Selenium, more Sodium and 14.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Potassium and 2.6 times more Water than French or Vienna Bread includes Sourdough.

Comparison of macro-nutrients per 1 kilogram:

• French or Vienna Bread includes Sourdough have 5.8 times more Energy, 20.2 times more Fat, 35.3 times more Saturated Fat, 9.1 times more Omega 3, 43.9 times more Omega 6, 4.4 times more Carbohydrate and 11.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 2 times more Sugars than French or Vienna Bread includes Sourdough.
• Both French or Vienna Bread includes Sourdough and Raw Oranges have similar amounts of Fiber per 1 kg.
• Both French or Vienna Bread includes Sourdough as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.