Comparing Nutrients in 1 kilogram Oranges VS Bread, white, commercially prepared (includes soft bread crumbs)

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%

Macro Nutrients

	Oranges	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Energy	16.2% 470kcal	92% 2660kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	34.3% 33.3g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	22% 7g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	84% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	380% 494g	130g per day for Men 19-50 years
Sugars	129% 94g	78.2% 56.7g	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	33.5% 24.3g	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	% 15.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	71% 27g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	158% 88.5g	56g per day for Men 19-50 years

Vitamins

	Oranges	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	444% 5.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	107% 5.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	67% 0.87mg	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	278% 1110μg	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	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Bread, white, commercially prepared (includes soft bread crumbs)	Recommended Dietary Allowance
Calcium	40% 400mg	144% 1440mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.2% 489μg	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	451% 36mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	233% 5.36mg	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	140% 980mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	37% 1260mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	400% 220μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	327% 4900mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	67.3% 7.4mg	11mg per day for Men 19-50 years
Water	23.4% 868g	9.84% 364g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Bread, white, commercially prepared (includes soft bread crumbs):

• Raw Oranges have more Vitamin A and more Vitamin C than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 6.1 times more Vitamin B1, 6.1 times more Vitamin B2, 17 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 3.7 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Vitamin E per 1 kg.
• Both Raw Oranges as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Bread, white, commercially prepared (includes soft bread crumbs):

• Raw Oranges have 1.4 times more Potassium and 2.4 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 3.6 times more Calcium, 2.2 times more Copper, 36.1 times more Iron, 2.3 times more Magnesium, 21.4 times more Manganese, 7 times more Phosphorus, 44 times more Selenium, more Sodium and 10.6 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 1.6 times more Sugars than Bread, white, commercially prepared (includes soft bread crumbs).
• While Bread, white, commercially prepared (includes soft bread crumbs) contain 5.7 times more Energy, 27.8 times more Fat, 46.5 times more Saturated Fat, 23.7 times more Omega 3, 79.2 times more Omega 6, 4.2 times more Carbohydrate and 9.4 times more Protein than Raw Oranges.
• Both Raw Oranges and Bread, white, commercially prepared (includes soft bread crumbs) have similar amounts of Fiber per 1 kg.
• Both Raw Oranges as well as Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.