Comparing Nutrients in 1 kilogram Garlic bread, frozen VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Garlic bread, frozen	Valencia Oranges	Recommended Dietary Allowance
Energy	121% 3500kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	171% 166g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	165% 53g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	317% 54g	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	321% 417g	91% 119g	130g per day for Men 19-50 years
Sugars	51% 37g	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	8.55% 6.2g	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	% 4.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	65.8% 25g	38g per day for Men 19-50 years
Protein	149% 83.6g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	385% 4.62mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.84mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	259% 41.4mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	132% 6.6mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	465% 1860μg	98% 390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	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	15% 90IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	78.7% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	246% 295μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Valencia Oranges	Recommended Dietary Allowance
Calcium	27% 270mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	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	381% 30.5mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	124% 870mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	302% 166μg	NA	55μg per day for Men 19-50 years
Sodium	363% 5440mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	8.6% 318g	23.3% 863g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Garlic bread, frozen vs Valencia Oranges:

• Garlic bread, frozen has 5.3 times more Vitamin B1, 4.6 times more Vitamin B2, 15.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6, 4.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 242.5 times more Vitamin C than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw Valencia Oranges have similar amounts of Vitamin A per 1 kg.

Comparing minerals per 1 kilogram for Garlic bread, frozen vs Valencia Oranges:

• Garlic bread, frozen has 2.9 times more Copper, 33.9 times more Iron, 2.3 times more Magnesium, 19.2 times more Manganese, 5.1 times more Phosphorus, more Sodium and 14.5 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Calcium, 1.7 times more Potassium and 2.7 times more Water than Garlic bread, frozen.

Comparison of macro-nutrients per 1 kilogram:

• Garlic bread, frozen has 7.1 times more Energy, 55.4 times more Fat, 150.9 times more Saturated Fat, 2.4 times more Omega 3, 122.3 times more Omega 6, 3.5 times more Carbohydrate and 8 times more Protein than Raw Valencia Oranges.
• Both Garlic bread, frozen and Raw Valencia Oranges have similar amounts of Fiber per 1 kg.
• Both Garlic bread, frozen as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.