Comparing Nutrients in 1 kilogram Valencia Oranges VS Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Valencia Oranges	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17% 490kcal	69.3% 2010kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	92% 15.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	318% 413g	130g per day for Men 19-50 years
Sugars	NA	48.6% 35.2g	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	316% 120g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	295% 3.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	156% 2.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	235% 37.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	79.2% 1.03mg	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	203% 810μg	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	539% 485mg	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	NA	18.7% 2.8mg	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	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	40% 400mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	323% 2.9mg	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	394% 31.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	479% 11mg	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	199% 1390mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	NA	375% 206μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	306% 4590mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	23.3% 863g	12.4% 460g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Oat Bran Reduced-calorie Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Oat Bran Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Oat Bran Reduced-calorie Bread:

• 1 kilogram of Valencia Oranges has more Vitamin C than Oat Bran Reduced-calorie Bread.
• While 1 kg of Oat Bran Reduced-calorie Bread contains 4.1 times more Vitamin B1, 5.1 times more Vitamin B2, 13.7 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 kilogram of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Valencia Oranges vs Oat Bran Reduced-calorie Bread:

• 1 kilogram of Valencia Oranges has 1.8 times more Potassium and 1.9 times more Water than Oat Bran Reduced-calorie Bread.
• While 1 kg of Oat Bran Reduced-calorie Bread contains 1.4 times more Calcium, 7.9 times more Copper, 35 times more Iron, 5.5 times more Magnesium, 47.9 times more Manganese, 8.2 times more Phosphorus, more Sodium and 17.5 times more Zinc than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oat Bran Reduced-calorie Bread contains 4.1 times more Energy, 10.7 times more Fat, 6.4 times more Omega 3, 35.6 times more Omega 6, 3.5 times more Carbohydrate, 4.8 times more Fiber and 7.7 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein