Comparing Nutrients in 1 kilogram Valencia Oranges VS Focaccia, Italian flatbread, plain

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Focaccia, Italian flatbread, plain	14%	28%	58%

Macro Nutrients

	Valencia Oranges	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Energy	17% 490kcal	86% 2490kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	81.3% 79g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	27.4% 8.77g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	54.3% 9.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	276% 358g	130g per day for Men 19-50 years
Sugars	NA	24% 17.5g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	157% 87.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Focaccia, Italian flatbread, plain	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	392% 4.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	232% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	129% 6.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	87% 1.13mg	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	345% 1380μg	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	95% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.5% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Calcium	40% 400mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	101% 0.91mg	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	395% 31.6mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	158% 3.64mg	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	183% 1280mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	33.5% 1140mg	3400mg per day for Men 19-50 years
Selenium	NA	289% 159μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	374% 5610mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	12.4% 459g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Focaccia, Italian flatbread, plain:

• Raw Valencia Oranges have more Vitamin A and more Vitamin C than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 5.4 times more Vitamin B1, 7.5 times more Vitamin B2, 13.4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Focaccia, Italian flatbread, plain have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Valencia Oranges vs Focaccia, Italian flatbread, plain:

• Raw Valencia Oranges have 1.6 times more Potassium and 1.9 times more Water than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 2.5 times more Copper, 35.1 times more Iron, 2 times more Magnesium, 15.8 times more Manganese, 7.5 times more Phosphorus, more Sodium and 22.2 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Focaccia, Italian flatbread, plain have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Valencia Oranges have 1.4 times more Fiber than Focaccia, Italian flatbread, plain.
• While Focaccia, Italian flatbread, plain contains 5.1 times more Energy, 26.3 times more Fat, 25.1 times more Saturated Fat, 4.5 times more Omega 3, 21 times more Omega 6, 3 times more Carbohydrate and 8.4 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Focaccia, Italian flatbread, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.