Comparing Nutrients in 1 pound Toasted Multi-grain Bread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Toasted Multi-grain Bread	20%	14%	66%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Toasted Multi-grain Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	45% 1306kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	21.5% 21g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	63.2% 1g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	48.3% 8.2g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	41.5% 54g	130g per day for Men 19-50 years
Sugars	43.4% 31.5g	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	16.7% 12g	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	% 8.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	97% 36.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	118% 66g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Multi-grain Bread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.66mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	22% 0.29mg	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	79.4% 318μg	44.2% 177μg	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	0.5% 0.45mg	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Multi-grain Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	50.3% 503mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	18.6% 0.17mg	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	154% 12.3mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	92% 386mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	434% 10mg	4.54% 0.1mg	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	160% 1120mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	NA	55μg per day for Men 19-50 years
Sodium	125% 1878mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	76.3% 8.4mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	3.86% 143g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Toasted Multi-grain Bread vs Valencia Oranges:

• Toasted Multi-grain Bread with Whole-grain has 2.8 times more Vitamin B1, 3.6 times more Vitamin B2, 16 times more Vitamin B3, 1.5 times more Vitamin B5, 4.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and 485 times more Vitamin C than Toasted Multi-grain Bread with Whole-grain.
• Both Toasted Multi-grain Bread with Whole-grain as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Toasted Multi-grain Bread vs Valencia Oranges:

• Toasted Multi-grain Bread with Whole-grain has 2.8 times more Calcium, 8.3 times more Copper, 30.2 times more Iron, 8.5 times more Magnesium, 95.7 times more Manganese, 14.5 times more Phosphorus, 1.4 times more Potassium, more Sodium and 30.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Water than Toasted Multi-grain Bread with Whole-grain.

Comparison of macro-nutrients per 1 pound:

• Toasted Multi-grain Bread with Whole-grain has 5.9 times more Energy, 15.3 times more Fat, 27.1 times more Saturated Fat, 13.9 times more Omega 3, 41.2 times more Omega 6, 4 times more Carbohydrate, 3.2 times more Fiber and 14 times more Protein than Raw Valencia Oranges.
• Both Toasted Multi-grain Bread with Whole-grain as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.