Comparing Nutrients in 1 pound Wheat Reduced-calorie Bread VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Wheat Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	34% 984kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	29.4% 5g	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	148% 193g	54% 70.3g	130g per day for Men 19-50 years
Sugars	23.2% 17g	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	10% 7.35g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	132% 50.3g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	108% 60.4g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	32.4% 0.42mg	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	103% 413μg	34% 136μg	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	358% 322mg	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	7.26% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	74% 739mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	86% 0.78mg	28.7% 0.26mg	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	165% 13mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	239% 5.5mg	NA	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	97% 676mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	251% 138μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	100% 1506mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	4.85% 180g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Reduced-calorie Bread VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Wheat Reduced-calorie Bread versus 1 lb of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Wheat Reduced-calorie Bread vs Oranges with Peel :

• 1 pound of Wheat Reduced-calorie Bread has 3.5 times more Vitamin B1, 2.8 times more Vitamin B2, 7.6 times more Vitamin B3 and 3 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.6 times more Vitamin B6 and 710 times more Vitamin C than Wheat Reduced-calorie Bread.
• 1 pound of Wheat Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Wheat Reduced-calorie Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Wheat Reduced-calorie Bread vs Oranges with Peel :

• 1 pound of Wheat Reduced-calorie Bread has 2.3 times more Calcium, 3 times more Copper, 3.6 times more Iron, 3.1 times more Magnesium, 6.8 times more Phosphorus, 43.4 times more Selenium, 166 times more Sodium and 12.3 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.3 times more Potassium and 2.1 times more Water than Wheat Reduced-calorie Bread.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Wheat Reduced-calorie Bread has 3.4 times more Energy, 9.7 times more Fat, 24 times more Saturated Fat, 5.5 times more Omega 3, 25 times more Omega 6, 2.7 times more Carbohydrate, 2.5 times more Fiber and 10.2 times more Protein than Oranges with Peel .
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6