Comparing Nutrients in 1 kilogram Oranges VS Toasted Oatmeal Bread

Macros Ratio

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

Macro Nutrients

	Oranges	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	16.2% 470kcal	101% 2920kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	24% 7.64g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	102% 17.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	405% 527g	130g per day for Men 19-50 years
Sugars	129% 94g	122% 88.4g	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	113% 43g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Oranges	Toasted 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	289% 3.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	192% 30.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	48.2% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	51.5% 0.67mg	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	133% 530μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	3.33% 3mg	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	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	40% 400mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	252% 2.27mg	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	368% 29.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	98% 410mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	444% 10.2mg	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	485% 267μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	101% 11mg	11mg per day for Men 19-50 years
Water	23.4% 868g	8.43% 312g	3700g per day for Men 19-50 years

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

• Raw Oranges have 2.2 times more Vitamin A and 177.3 times more Vitamin C than Toasted Oatmeal Bread.
• While Toasted Oatmeal Bread contains 4 times more Vitamin B1, 5.9 times more Vitamin B2, 10.9 times more Vitamin B3, 1.8 times more Vitamin B9, 2.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Toasted Oatmeal Bread have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Oranges as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Toasted Oatmeal Bread:

• Raw Oranges have 2.8 times more Water than Toasted Oatmeal Bread.
• While Toasted Oatmeal Bread contains 1.8 times more Calcium, 5 times more Copper, 29.4 times more Iron, 4.1 times more Magnesium, 40.9 times more Manganese, 9.8 times more Phosphorus, 53.4 times more Selenium, more Sodium and 15.9 times more Zinc than Raw Oranges.
• Both Raw Oranges and Toasted Oatmeal Bread have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Oatmeal Bread contains 6.2 times more Energy, 40 times more Fat, 50.9 times more Saturated Fat, 15.4 times more Omega 3, 96.8 times more Omega 6, 4.5 times more Carbohydrate, 1.8 times more Fiber and 9.8 times more Protein than Raw Oranges.
• Both Raw Oranges and Toasted Oatmeal Bread have similar amounts of Sugars per 1 kg.
• Both Raw Oranges as well as Toasted Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.