Comparing Nutrients in 1 kilogram Multi-grain Bread VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Multi-grain Bread	20%	14%	66%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Multi-grain Bread	Navel Oranges	Recommended Dietary Allowance
Energy	91% 2650kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	43.6% 42.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.72g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	98% 16.7g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	333% 433g	96% 125g	130g per day for Men 19-50 years
Sugars	88% 64g	117% 85g	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	33.8% 24.5g	31% 22.5g	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	% 17g	% 19.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 42.8g	g per day for Men 19-50 years
Fiber	195% 74g	58% 22g	38g per day for Men 19-50 years
Protein	239% 134g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Multi-grain Bread	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	253% 40.4mg	26.6% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.36mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	202% 2.63mg	60.8% 0.79mg	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	188% 750μg	85% 340μg	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	1.1% 1mg	657% 591mg	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	24.7% 3.7mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multi-grain Bread	Navel Oranges	Recommended Dietary Allowance
Calcium	103% 1030mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	313% 2.82mg	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	313% 25mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	880% 20.3mg	12.6% 0.29mg	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	326% 2280mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	67.6% 2300mg	49% 1660mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	254% 3810mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	10% 369g	23.2% 860g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Multi-grain Bread vs Navel Oranges:

• Multi-grain Bread has 4.1 times more Vitamin B1, 2.6 times more Vitamin B2, 9.5 times more Vitamin B3, 1.3 times more Vitamin B5, 3.3 times more Vitamin B6, 2.2 times more Vitamin B9, 2.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain more Vitamin A and 591 times more Vitamin C than Multi-grain Bread.
• Both Multi-grain Bread as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Multi-grain Bread vs Navel Oranges:

• Multi-grain Bread has 2.4 times more Calcium, 7.2 times more Copper, 19.2 times more Iron, 7.1 times more Magnesium, 69.8 times more Manganese, 9.9 times more Phosphorus, 1.4 times more Potassium, more Selenium, 381 times more Sodium and 21.3 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Water than Multi-grain Bread.

Comparison of macro-nutrients per 1 kilogram:

• Multi-grain Bread has 5.4 times more Energy, 28.2 times more Fat, 51.3 times more Saturated Fat, 22.8 times more Omega 3, 72.5 times more Omega 6, 3.5 times more Carbohydrate, 3.4 times more Fiber and 14.7 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.3 times more Sugars than Multi-grain Bread.
• Both Multi-grain Bread and Raw Navel Oranges have similar amounts of Fructose per 1 kg.
• Both Multi-grain Bread as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.