Comparing Nutrients in 1 kilogram Florida Oranges VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Florida Oranges	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	16% 460kcal	89.7% 2600kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	40.2% 39g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	38% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	381% 495g	130g per day for Men 19-50 years
Sugars	126% 91g	NA	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	63% 24g	145% 55g	38g per day for Men 19-50 years
Protein	12.5% 7g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	298% 3.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	102% 5.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	234% 3.04mg	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	42.5% 170μg	153% 610μg	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	500% 450mg	0% 0mg	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

	Florida Oranges	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	43% 430mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	247% 2.22mg	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	351% 28mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	124% 520mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	596% 13.7mg	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	17% 120mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	460% 253μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	359% 5380mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	23.6% 871g	9.68% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Cracked-wheat Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Cracked-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Cracked-wheat Bread:

• 1 kilogram of Florida Oranges has more Vitamin C than Cracked-wheat Bread.
• While 1 kg of Cracked-wheat Bread contains 3.6 times more Vitamin B1, 6 times more Vitamin B2, 9.2 times more Vitamin B3, 2 times more Vitamin B5, 6 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw Florida Oranges.
• 1 kilogram of Cracked-wheat Bread have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Cracked-wheat Bread have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Florida Oranges vs Cracked-wheat Bread:

• 1 kilogram of Florida Oranges has 2.4 times more Water than Cracked-wheat Bread.
• While 1 kg of Cracked-wheat Bread contains 5.7 times more Copper, 31.2 times more Iron, 5.2 times more Magnesium, 57.1 times more Manganese, 12.8 times more Phosphorus, 50.6 times more Selenium, more Sodium and 15.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Cracked-wheat Bread contain similar levels of Calcium and Potassium per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cracked-wheat Bread contains 5.7 times more Energy, 18.6 times more Fat, 36.6 times more Saturated Fat, 3 times more Omega 3, 20.9 times more Omega 6, 4.3 times more Carbohydrate, 2.3 times more Fiber and 12.4 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein