Comparing Nutrients in 1 kilogram Florida Oranges VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Italian Bread	15%	10%	75%

Macro Nutrients

	Florida Oranges	Italian Bread	Recommended Dietary Allowance
Energy	16% 460kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	17% 5.44g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	69% 11.7g	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	370% 481g	130g per day for Men 19-50 years
Sugars	126% 91g	64.7% 47g	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	13% 9.3g	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	% 5.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63% 24g	55.3% 21g	38g per day for Men 19-50 years
Protein	12.5% 7g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Italian 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	485% 5.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	284% 45.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	80% 1.04mg	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	255% 1020μg	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	500% 450mg	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	12% 1.8mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Italian Bread	Recommended Dietary Allowance
Calcium	43% 430mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	134% 1.2mg	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	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	213% 4.9mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	412% 6180mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	23.6% 871g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Italian Bread:

• Raw Florida Oranges have more Vitamin A and more Vitamin C than Italian Bread.
• While Italian Bread contains 5.8 times more Vitamin B1, 8 times more Vitamin B2, 11.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 6 times more Vitamin B9, 1.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Raw Florida Oranges as well as Italian Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Florida Oranges vs Italian Bread:

• Raw Florida Oranges have 1.4 times more Potassium and 2.3 times more Water than Italian Bread.
• While Italian Bread contains 2.4 times more Calcium, 3.1 times more Copper, 38.3 times more Iron, 2.6 times more Magnesium, 20.5 times more Manganese, 7.9 times more Phosphorus, 34.4 times more Selenium, more Sodium and 9.9 times more Zinc than Raw Florida Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Florida Oranges have 1.9 times more Sugars than Italian Bread.
• While Italian Bread contains 5.6 times more Energy, 13 times more Fat, 21.8 times more Saturated Fat, 12.4 times more Omega 3, 37.8 times more Omega 6, 4.2 times more Carbohydrate and 13.6 times more Protein than Raw Florida Oranges.
• Both Raw Florida Oranges and Italian Bread have similar amounts of Fiber per 1 kg.
• Both Raw Florida Oranges as well as Italian Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.