Comparing Nutrients in 1 kilogram Oranges VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Oranges	Oatmeal Bread	Recommended Dietary Allowance
Energy	16.2% 470kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	22% 7.03g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	373% 485g	130g per day for Men 19-50 years
Sugars	129% 94g	112% 81.4g	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	63% 24g	105% 40g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Oranges	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	196% 31.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	52.3% 0.68mg	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	75% 300μg	155% 620μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.5% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	0% 0mg	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	12% 1.8mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Oatmeal Bread	Recommended Dietary Allowance
Calcium	40% 400mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	232% 2.1mg	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	12.5% 1mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	88% 370mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	409% 9.4mg	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	20% 140mg	180% 1260mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	447% 246μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	298% 4470mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	93% 10mg	11mg per day for Men 19-50 years
Water	23.4% 868g	9.9% 367g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.2 times more Vitamin A and more Vitamin C than Oatmeal Bread.
• While Oatmeal Bread contains 4.6 times more Vitamin B1, 6 times more Vitamin B2, 11.1 times more Vitamin B3, 1.4 times more Vitamin B5, 2.1 times more Vitamin B9, more Vitamin B12, 2.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Oatmeal Bread have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Oatmeal Bread have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Oatmeal Bread:

• Raw Oranges have 1.3 times more Potassium and 2.4 times more Water than Oatmeal Bread.
• While Oatmeal Bread contains 1.7 times more Calcium, 4.6 times more Copper, 27 times more Iron, 3.7 times more Magnesium, 37.6 times more Manganese, 9 times more Phosphorus, 49.2 times more Selenium, more Sodium and 14.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Oatmeal Bread contains 5.7 times more Energy, 36.7 times more Fat, 46.9 times more Saturated Fat, 14.3 times more Omega 3, 89.1 times more Omega 6, 4.1 times more Carbohydrate, 1.7 times more Fiber and 8.9 times more Protein than Raw Oranges.
• Both Raw Oranges and Oatmeal Bread have similar amounts of Sugars per 1 kg.
• Both Raw Oranges as well as Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.