Comparing Nutrients in 1 kilogram Protein Bread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Protein Bread	20%	8%	72%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Protein Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	84.5% 2450kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	22.7% 22g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	10.4% 3.32g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	37% 0.59g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	56% 9.5g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	337% 438g	91% 119g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	79% 30g	65.8% 25g	38g per day for Men 19-50 years
Protein	216% 121g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Protein Bread	Valencia 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	300% 3.6mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	303% 3.94mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	268% 43mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.6% 0.71mg	48.5% 0.63mg	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	290% 1160μg	98% 390μg	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	539% 485mg	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% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Protein Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	124% 1240mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	463% 4.17mg	41% 0.37mg	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	519% 41.5mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	155% 650mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	640% 14.7mg	10% 0.23mg	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	264% 1850mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	NA	55μg per day for Men 19-50 years
Sodium	269% 4040mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	165% 18mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	11% 400g	23.3% 863g	3700g per day for Men 19-50 years

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

• Protein Bread has 4.1 times more Vitamin B1, 9.9 times more Vitamin B2, 15.7 times more Vitamin B3, 1.7 times more Vitamin B5 and 3 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Protein Bread.
• Both Protein Bread and Raw Valencia Oranges have similar amounts of Vitamin B6 per 1 kg.
• Both Protein Bread as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Protein Bread vs Valencia Oranges:

• Protein Bread has 3.1 times more Calcium, 11.3 times more Copper, 46.1 times more Iron, 6.5 times more Magnesium, 64 times more Manganese, 10.9 times more Phosphorus, 1.8 times more Potassium, more Sodium and 30.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.2 times more Water than Protein Bread.

Comparison of macro-nutrients per 1 kilogram:

• Protein Bread has 5 times more Energy, 7.3 times more Fat, 9.5 times more Saturated Fat, 3.7 times more Omega 3, 21.6 times more Omega 6, 3.7 times more Carbohydrate and 11.6 times more Protein than Raw Valencia Oranges.
• Both Protein Bread and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
• Both Protein Bread as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.