Comparing Nutrients in 1 kilogram Valencia Oranges VS Toasted Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Valencia Oranges	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	17% 490kcal	101% 2920kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	24% 7.64g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	67.5% 1.08g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	405% 527g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	113% 43g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	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% 2.74mg	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	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	35.3% 5.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	40% 400mg	72% 720mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	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	10% 0.23mg	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	24.3% 170mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	NA	485% 267μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	101% 11mg	11mg per day for Men 19-50 years
Water	23.3% 863g	8.43% 312g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2.4 times more Vitamin A and 161.7 times more Vitamin C than Toasted Oatmeal Bread.
• While Toasted Oatmeal Bread contains 4 times more Vitamin B1, 5.9 times more Vitamin B2, 11.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Toasted Oatmeal Bread have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Valencia 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 Valencia Oranges vs Toasted Oatmeal Bread:

• Raw Valencia Oranges have 2.8 times more Water than Toasted Oatmeal Bread.
• While Toasted Oatmeal Bread contains 1.8 times more Calcium, 6.1 times more Copper, 32.7 times more Iron, 4.1 times more Magnesium, 44.4 times more Manganese, 8.1 times more Phosphorus, more Sodium and 18.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia 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 times more Energy, 16 times more Fat, 21.8 times more Saturated Fat, 6.8 times more Omega 3, 39.6 times more Omega 6, 4.4 times more Carbohydrate, 1.7 times more Fiber and 8.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Toasted Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.