Comparing Nutrients in 1 kilogram Oranges with Peel VS Italian Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Italian Bread	15%	10%	75%

Macro Nutrients

	Oranges with Peel	Italian Bread	Recommended Dietary Allowance
Energy	21.7% 630kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	17% 5.44g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	119% 155g	370% 481g	130g per day for Men 19-50 years
Sugars	NA	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	118% 45g	55.3% 21g	38g per day for Men 19-50 years
Protein	23.2% 13g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Italian Bread	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	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	38.5% 0.5mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.3% 5mg	284% 45.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	74.2% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Italian Bread	Recommended Dietary Allowance
Calcium	70% 700mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	100% 8mg	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	NA	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	31.4% 220mg	136% 950mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	313% 172μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	412% 6180mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	72% 7.9mg	11mg per day for Men 19-50 years
Water	22.2% 823g	10% 375g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Italian Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Oranges with Peel versus 1 kg of Italian Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Oranges with Peel has more Vitamin C than Italian Bread.
• While 1 kg of Italian Bread contains 5.8 times more Vitamin B1, 6.4 times more Vitamin B2, 9.1 times more Vitamin B3 and 3.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Italian Bread provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Italian Bread have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Italian Bread have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Oranges with Peel vs Italian Bread:

• 1 kilogram of Oranges with Peel has 1.6 times more Potassium and 2.2 times more Water than Italian Bread.
• While 1 kg of Italian Bread contains 1.5 times more Calcium, 2.1 times more Copper, 4.3 times more Iron, 1.9 times more Magnesium, 4.3 times more Phosphorus, 24.6 times more Selenium, 309 times more Sodium and 7.2 times more Zinc than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oranges with Peel has 2.1 times more Fiber than Italian Bread.
• While 1 kg of Italian Bread contains 4.1 times more Energy, 9.1 times more Fat, 8.5 times more Omega 3, 26.7 times more Omega 6, 3.1 times more Carbohydrate and 7.3 times more Protein than Raw Oranges with Peel .
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6