Comparing Nutrients in 1 kilogram Whole Wheat French Bread VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat French Bread	14%	4%	82%
Oranges	7%	2%	91%

Macro Nutrients

	Whole Wheat French Bread	Oranges	Recommended Dietary Allowance
Energy	82.4% 2390kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	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	378% 491g	90% 118g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	111% 42g	63% 24g	38g per day for Men 19-50 years
Protein	149% 83.3g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat 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	435% 5.2mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	194% 2.52mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	244% 39mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	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	240% 960μg	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	20% 3mg	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

	Whole Wheat French Bread	Oranges	Recommended Dietary Allowance
Calcium	42% 420mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	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	94% 7.5mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	124% 520mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	227% 1590mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	48% 1630mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	571% 314μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	250% 3750mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	10.8% 398g	23.4% 868g	3700g per day for Men 19-50 years

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

• Whole Wheat French or Vienna Bread has 6 times more Vitamin B1, 6.3 times more Vitamin B2, 13.8 times more Vitamin B3, 2.7 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Oranges.
• While Raw Oranges contain more Vitamin A and more Vitamin C than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread 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 Whole Wheat French Bread vs Oranges:

• Whole Wheat French or Vienna Bread has 4.2 times more Copper, 7.5 times more Iron, 5.2 times more Magnesium, 11.4 times more Phosphorus, 62.8 times more Selenium, more Sodium and 16.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 2.2 times more Water than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread and Raw Oranges have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Whole Wheat French or Vienna Bread has 5.1 times more Energy, 8.7 times more Fat, 5 times more Omega 3, 30.1 times more Omega 6, 4.2 times more Carbohydrate, 1.8 times more Fiber and 8.9 times more Protein than Raw Oranges.
• While Raw Oranges contain more Sugars than Whole Wheat French or Vienna Bread.
• Both Whole Wheat French or Vienna Bread as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.