Comparing Nutrients in 1 kilogram Navel Oranges VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	7%	24%	69%

Macro Nutrients

	Navel Oranges	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Energy	17% 490kcal	103% 2980kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	82.7% 80.2g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	19.7% 6.3g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	325% 5.2g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	84% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	393% 512g	130g per day for Men 19-50 years
Sugars	117% 85g	156% 113g	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	31% 22.5g	21.2% 15.4g	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	% 19.7g	% 16.6g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	145% 55g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	88% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	73% 0.95mg	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	85% 340μg	47.5% 190μg	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	657% 591mg	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	10% 1.5mg	107% 16mg	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

	Navel Oranges	Udi's, Gluten Free, Soft & Delicious White Sandwich Bread	Recommended Dietary Allowance
Calcium	43% 430mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	59% 0.53mg	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	16.3% 1.3mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	191% 4.4mg	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	33% 230mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	200% 110μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	343% 5150mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	23.2% 860g	9.1% 337g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Udi's, Gluten Free, Soft & Delicious White Sandwich Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 1 kilogram of Navel Oranges has 1.8 times more Vitamin B9 than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 1 kg of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contains 2 times more Vitamin B1, 5.3 times more Vitamin B2, 3.3 times more Vitamin B3 and 10.7 times more Vitamin E than Raw Navel Oranges.
• Both Navel Oranges and Udi's, Gluten Free, Soft & Delicious White Sandwich Bread provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin E

Comparing minerals per 1 kilogram for Navel Oranges vs Udi's, Gluten Free, Soft & Delicious White Sandwich Bread:

• 1 kilogram of Navel Oranges has 1.6 times more Potassium and 2.6 times more Water than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 1 kg of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contains 1.4 times more Calcium, 1.4 times more Copper, 4.1 times more Iron, 2.3 times more Magnesium, 15.1 times more Manganese, 3 times more Phosphorus, more Selenium, 515 times more Sodium and 6.4 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.5 times more Fructose than Udi's, Gluten Free, Soft & Delicious White Sandwich Bread.
• While 1 kg of Udi's, Gluten Free, Soft & Delicious White Sandwich Bread contains 6.1 times more Energy, 53.5 times more Fat, 57.8 times more Omega 3, 62 times more Omega 6, 4.1 times more Carbohydrate, 1.3 times more Sugars, 2.5 times more Fiber and 5.9 times more Protein than Raw Navel Oranges.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein