Comparing Nutrients in 1 pound Bread, white, commercially prepared (includes soft bread crumbs) VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared (includes soft bread crumbs)	13%	11%	76%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Bread, white, commercially prepared (includes soft bread crumbs)	Oranges with Peel	Recommended Dietary Allowance
Energy	41.6% 1207kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	9.9% 3.17g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	38% 6.46g	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	172% 224g	54% 70.3g	130g per day for Men 19-50 years
Sugars	35.5% 25.7g	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	15.2% 11g	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	% 7.12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	53.7% 20.4g	38g per day for Men 19-50 years
Protein	71.7% 40g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared (includes soft bread crumbs)	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	201% 2.4mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.8% 1.1mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	136% 21.7mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.4% 0.39mg	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	126% 503μg	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% 0mg	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	6.65% 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

	Bread, white, commercially prepared (includes soft bread crumbs)	Oranges with Peel	Recommended Dietary Allowance
Calcium	65.3% 653mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	28.7% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	5.55% 222μg	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	205% 16.4mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	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	63.5% 445mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	181% 100μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	148% 2223mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	30.5% 3.36mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	4.46% 165g	10% 373g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared (includes soft bread crumbs) VS Oranges with Peel per 1 lb

Compare the macro and micronutrient content in 1 lb of Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Oranges with Peel :

• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) has 5.3 times more Vitamin B1, 4.9 times more Vitamin B2, 9.6 times more Vitamin B3, 1.6 times more Vitamin B5 and 3.7 times more Vitamin B9 than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains more Vitamin C than Bread, white, commercially prepared (includes soft bread crumbs).
• Both Bread, white, commercially prepared (includes soft bread crumbs) and Oranges with Peel provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) have insufficient amounts of Vitamin C
• Both Bread, white, commercially prepared (includes soft bread crumbs) 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 Bread, white, commercially prepared (includes soft bread crumbs) vs Oranges with Peel :

• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) has 2.1 times more Calcium, 1.8 times more Copper, 4.5 times more Iron, 1.6 times more Magnesium, 4.5 times more Phosphorus, 31.4 times more Selenium, 245 times more Sodium and 6.7 times more Zinc than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.6 times more Potassium and 2.3 times more Water than Bread, white, commercially prepared (includes soft bread crumbs).
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread, white, commercially prepared (includes soft bread crumbs) has 4.2 times more Energy, 11.1 times more Fat, 19.9 times more Saturated Fat, 10.4 times more Omega 3, 32.4 times more Omega 6, 3.2 times more Carbohydrate and 6.8 times more Protein than Oranges with Peel .
• While 1 lb of Raw Oranges with Peel contains 1.7 times more Fiber than Bread, white, commercially prepared (includes soft bread crumbs).
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6