Comparing Nutrients in 1 kilogram Oranges VS Rudi's, Gluten-Free Bakery, Original Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Rudi's, Gluten-Free Bakery, Original Sandwich Bread	4%	30%	66%

Macro Nutrients

	Oranges	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Energy	16.2% 470kcal	110% 3200kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	364% 5.83g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	95% 16.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	406% 528g	130g per day for Men 19-50 years
Sugars	129% 94g	115% 83.6g	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	67.6% 49g	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	% 34.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	92% 35g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	56% 31.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	NA	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Recommended Dietary Allowance
Calcium	40% 400mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	43.3% 0.39mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	75.7% 1.74mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	27% 920mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	352% 5280mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	23.4% 868g	8.56% 317g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

Both Raw Oranges and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for Oranges vs Rudi's, Gluten-Free Bakery, Original Sandwich Bread:

• Raw Oranges have 1.7 times more Calcium, 2 times more Potassium and 2.7 times more Water than Rudi's, Gluten-Free Bakery, Original Sandwich Bread.
• While Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 7.6 times more Iron, 7 times more Manganese, 2.6 times more Phosphorus, more Sodium and 3.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of Copper and Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rudi's, Gluten-Free Bakery, Original Sandwich Bread contains 6.8 times more Energy, 89.2 times more Fat, 22.6 times more Saturated Fat, 83.3 times more Omega 3, 90.2 times more Omega 6, 4.5 times more Carbohydrate, 1.5 times more Fiber and 3.3 times more Protein than Raw Oranges.
• Both Raw Oranges and Rudi's, Gluten-Free Bakery, Original Sandwich Bread have similar amounts of Sugars per 1 kg.
• Both Raw Oranges as well as Rudi's, Gluten-Free Bakery, Original Sandwich Bread have insufficient amounts of Glucose and Sucrose in 1 kg.