Comparing Nutrients in 1 kilogram Florida Oranges VS Pan De Torta Salvadoran Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Pan De Torta Salvadoran Bread	7%	40%	53%

Macro Nutrients

	Florida Oranges	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Energy	16% 460kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	180% 175g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	758% 12g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	480% 81.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	88.8% 115g	395% 513g	130g per day for Men 19-50 years
Sugars	126% 91g	250% 181g	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	3.45% 2.5g	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	% 2.7g	g per day for Men 19-50 years
Sucrose	NA	% 173g	g per day for Men 19-50 years
Fiber	63% 24g	44.7% 17g	38g per day for Men 19-50 years
Protein	12.5% 7g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	294% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	38.5% 0.5mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	500% 450mg	NA	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	95% 14mg	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	Pan De Torta Salvadoran Bread	Recommended Dietary Allowance
Calcium	43% 430mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	33.3% 0.3mg	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	275% 22mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	113% 2.6mg	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	429% 3000mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	61.8% 2100mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	260% 3900mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	23.6% 871g	6.05% 224g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Pan De Torta Salvadoran Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Florida Oranges versus 1 kg of Pan De Torta Salvadoran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Florida Oranges vs Pan De Torta Salvadoran Bread:

• 1 kilogram of Florida Oranges has 1.4 times more Vitamin B1 than Pan De Torta Salvadoran Bread.
• While 1 kg of Pan De Torta Salvadoran Pound Cake Type Bread contains 4.5 times more Vitamin B2, 11.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 7.9 times more Vitamin E than Raw Florida Oranges.
• Both Florida Oranges and Pan De Torta Salvadoran Bread provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Florida Oranges vs Pan De Torta Salvadoran Bread:

• 1 kilogram of Florida Oranges has 1.3 times more Copper and 3.9 times more Water than Pan De Torta Salvadoran Bread.
• While 1 kg of Pan De Torta Salvadoran Pound Cake Type Bread contains 24.4 times more Iron, 1.9 times more Magnesium, 10.8 times more Manganese, 25 times more Phosphorus, 27 times more Selenium, more Sodium and 7.8 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Pan De Torta Salvadoran 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 kilogram of Florida Oranges has 1.4 times more Fiber than Pan De Torta Salvadoran Bread.
• While 1 kg of Pan De Torta Salvadoran Pound Cake Type Bread contains 8.5 times more Energy, 83.1 times more Fat, 121.7 times more Saturated Fat, 110.3 times more Omega 3, 263.2 times more Omega 6, 4.4 times more Carbohydrate, 2 times more Sugars and 10.1 times more Protein than Raw Florida Oranges.
• 1 kilogram of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein