Comparing Nutrients in 1 kilogram Oatmeal Reduced-calorie Bread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	72.4% 2100kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	36% 35g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	18.7% 6g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	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	333% 433g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	NA	65.8% 25g	38g per day for Men 19-50 years
Protein	136% 76g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie 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	290% 3.48mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.3mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86% 4.3mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	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	138% 550μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	41.7% 1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.22% 2mg	539% 485mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	115% 1150mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	288% 23mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	234% 5.4mg	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	143% 1000mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	418% 230μg	NA	55μg per day for Men 19-50 years
Sodium	259% 3880mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	12% 440g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oatmeal Reduced-calorie Bread vs Valencia Oranges:

• Oatmeal Reduced-calorie Bread has 4 times more Vitamin B1, 7 times more Vitamin B2, 11.1 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, 1.4 times more Vitamin B6 and 242.5 times more Vitamin C than Oatmeal Reduced-calorie Bread.

Comparing minerals per 1 kilogram for Oatmeal Reduced-calorie Bread vs Valencia Oranges:

• Oatmeal Reduced-calorie Bread has 2.9 times more Calcium, 2.7 times more Copper, 25.6 times more Iron, 2.4 times more Magnesium, 23.4 times more Manganese, 5.9 times more Phosphorus, more Sodium and 13.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Potassium and 2 times more Water than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 1 kilogram:

• Oatmeal Reduced-calorie Bread has 4.3 times more Energy, 11.7 times more Fat, 17.1 times more Saturated Fat, 3.9 times more Omega 3, 29.3 times more Omega 6, 3.6 times more Carbohydrate and 7.3 times more Protein than Raw Valencia Oranges.
• Both Oatmeal Reduced-calorie Bread as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.