Comparing Nutrients in 1 kilogram Toasted Bread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Toasted Bread	17%	12%	71%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Toasted Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	108% 3130kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.7g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	31% 9.9g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	92% 15.6g	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	429% 558g	91% 119g	130g per day for Men 19-50 years
Sugars	88.6% 64.2g	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	124% 47g	65.8% 25g	38g per day for Men 19-50 years
Protein	231% 130g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Toasted 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	366% 4.4mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	294% 3.82mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.5mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.56mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	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	215% 860μg	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	2.22% 2mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	47.5% 57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	165% 1650mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	220% 1.98mg	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	511% 41mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	599% 13.8mg	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	269% 1880mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	65.6% 2230mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	607% 334μg	NA	55μg per day for Men 19-50 years
Sodium	401% 6010mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	134% 14.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	6.55% 242g	23.3% 863g	3700g per day for Men 19-50 years

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

• Toasted Wheat Bread has 5 times more Vitamin B1, 9.6 times more Vitamin B2, 22.8 times more Vitamin B3, 1.8 times more Vitamin B5, 2.4 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 242.5 times more Vitamin C than Toasted Wheat Bread.
• Both Toasted 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 Bread vs Valencia Oranges:

• Toasted Wheat Bread has 4.1 times more Calcium, 5.4 times more Copper, 45.4 times more Iron, 5.9 times more Magnesium, 59.9 times more Manganese, 11.1 times more Phosphorus, 1.2 times more Potassium, more Sodium and 24.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.6 times more Water than Toasted Wheat Bread.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Wheat Bread has 6.4 times more Energy, 14.2 times more Fat, 28.3 times more Saturated Fat, 10.1 times more Omega 3, 35.5 times more Omega 6, 4.7 times more Carbohydrate, 1.9 times more Fiber and 12.5 times more Protein than Raw Valencia Oranges.
• Both Toasted Wheat Bread as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.