Comparing Nutrients in 1 kilogram White Wheat Bread VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
White Wheat Bread	18%	8%	74%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	White Wheat Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	82% 2380kcal	21.7% 630kcal	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	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	190% 107g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	White Wheat Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	278% 44.6mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	684% 6840mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	276% 6.34mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	293% 161μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	319% 4780mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	86.4% 9.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	10.7% 396g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: White Wheat Bread VS Oranges with Peel per 1 kg

Compare the macro and micronutrient content in 1 kg of White Wheat Bread versus 1 kg of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of White Wheat Bread has 5.1 times more Vitamin B1, 5.1 times more Vitamin B2, 8.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 4.2 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains more Vitamin C than White Wheat Bread.
• Both White Wheat Bread and Oranges with Peel provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of White Wheat Bread have insufficient amounts of Vitamin C
• Both White Wheat Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for White Wheat Bread vs Oranges with Peel :

• 1 kilogram of White Wheat Bread has 9.8 times more Calcium, 2.6 times more Copper, 6.1 times more Iron, 1.9 times more Magnesium, 4.7 times more Phosphorus, 23 times more Selenium, 239 times more Sodium and 8.6 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1.5 times more Potassium and 2.1 times more Water than White Wheat Bread.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Wheat Bread has 3.8 times more Energy, 7.2 times more Fat, 5.2 times more Omega 3, 20 times more Omega 6, 2.8 times more Carbohydrate, 2 times more Fiber and 8.2 times more Protein than Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6