Comparing Nutrients in 1 pound Whole-wheat Pita Bread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Whole-wheat Pita Bread	14%	6%	80%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Whole-wheat Pita Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	41% 1188kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	2.95% 0.94g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	26.7% 4.54g	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	195% 254g	41.5% 54g	130g per day for Men 19-50 years
Sugars	18% 13g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	73% 27.7g	30% 11.3g	38g per day for Men 19-50 years
Protein	79.4% 44.5g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Whole-wheat Pita 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	128% 1.54mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	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	39.7% 159μg	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% 0mg	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	18.4% 2.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole-wheat Pita Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	6.8% 68mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	173% 14mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	74.5% 313mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	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	117% 816mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	363% 200μg	NA	55μg per day for Men 19-50 years
Sodium	127% 1910mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	3.75% 139g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Whole-wheat Pita Bread vs Valencia Oranges:

• Whole-wheat Pita Bread has 3.9 times more Vitamin B1, 2 times more Vitamin B2, 10.4 times more Vitamin B3, 3.3 times more Vitamin B5 and 4.2 times more Vitamin B6 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Raw Valencia Oranges have similar amounts of Vitamin B9 per 1 lb.
• Both Whole-wheat Pita Bread as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Whole-wheat Pita Bread vs Valencia Oranges:

• Whole-wheat Pita Bread has 7.8 times more Copper, 34 times more Iron, 6.9 times more Magnesium, 75.7 times more Manganese, 10.6 times more Phosphorus, more Sodium and 25.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Calcium and 2.8 times more Water than Whole-wheat Pita Bread.
• Both Whole-wheat Pita Bread and Raw Valencia Oranges have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Whole-wheat Pita Bread has 5.3 times more Energy, 5.7 times more Fat, 3.3 times more Omega 3, 22.8 times more Omega 6, 4.7 times more Carbohydrate, 2.4 times more Fiber and 9.4 times more Protein than Raw Valencia Oranges.
• Both Whole-wheat Pita Bread as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.