Comparing Nutrients in 1 kilogram Toasted Sprouted Wheat Bread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Toasted Sprouted Wheat Bread	28%	0%	72%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Toasted Sprouted Wheat Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	70.7% 2050kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	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	283% 368g	91% 119g	130g per day for Men 19-50 years
Sugars	39.4% 28.6g	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	150% 57g	65.8% 25g	38g per day for Men 19-50 years
Protein	255% 143g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sprouted Wheat 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	169% 2.03mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66% 0.86mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	158% 25.3mg	17% 2.74mg	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	162% 2.1mg	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	0% 0μg	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	10% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sprouted Wheat Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	0% 0mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	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	258% 20.6mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	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	274% 1920mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	63.2% 2150mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	593% 326μg	NA	55μg per day for Men 19-50 years
Sodium	343% 5150mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	124% 13.6mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	12.6% 466g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Toasted Sprouted Wheat Bread vs Valencia Oranges:

• Toasted Sprouted Wheat Bread has 2.3 times more Vitamin B1, 2.2 times more Vitamin B2, 9.2 times more Vitamin B3 and 3.3 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A, more Vitamin B9 and more Vitamin C than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat 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 Toasted Sprouted Wheat Bread vs Valencia Oranges:

• Toasted Sprouted Wheat Bread has 6.1 times more Copper, 22.9 times more Iron, 7.1 times more Magnesium, 11.3 times more Phosphorus, 1.2 times more Potassium, more Sodium and 22.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Calcium and 1.9 times more Water than Toasted Sprouted Wheat Bread.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Sprouted Wheat Bread has 4.2 times more Energy, 3.1 times more Carbohydrate, 2.3 times more Fiber and 13.8 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Omega 3 than Toasted Sprouted Wheat Bread.
• Both Toasted Sprouted Wheat Bread as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.