Comparing Nutrients in 1 kilogram White Wheat Bread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	White Wheat Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	82% 2380kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.5g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	52% 0.83g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	51.7% 8.8g	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	338% 439g	91% 119g	130g per day for Men 19-50 years
Sugars	69% 50g	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	37.2% 27g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	242% 92g	65.8% 25g	38g per day for Men 19-50 years
Protein	190% 107g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	White 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	425% 5.1mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.6mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	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	318% 1270μg	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	25.3% 3.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	64% 77μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Wheat Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	684% 6840mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	611% 49mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	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	147% 1030mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	NA	55μg per day for Men 19-50 years
Sodium	319% 4780mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	10.7% 396g	23.3% 863g	3700g per day for Men 19-50 years

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

• White Wheat Bread has 5.9 times more Vitamin B1, 6.4 times more Vitamin B2, 16.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.3 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than White Wheat Bread.
• Both White 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 White Wheat Bread vs Valencia Oranges:

• White Wheat Bread has 17.1 times more Calcium, 4 times more Copper, 54.3 times more Iron, 2.6 times more Magnesium, 27.6 times more Manganese, 6.1 times more Phosphorus, more Sodium and 15.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Potassium and 2.2 times more Water than White Wheat Bread.

Comparison of macro-nutrients per 1 kilogram:

• White Wheat Bread has 4.9 times more Energy, 7.2 times more Fat, 18 times more Saturated Fat, 5.2 times more Omega 3, 20 times more Omega 6, 3.7 times more Carbohydrate, 3.7 times more Fiber and 10.3 times more Protein than Raw Valencia Oranges.
• Both White Wheat Bread as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.