Comparing Nutrients in 1 pound Bread, white, commercially prepared, toasted, low sodium no salt VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Bread, white, commercially prepared, toasted, low sodium no salt	Navel Oranges	Recommended Dietary Allowance
Energy	46% 1329kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.05g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	20.8% 3.53g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	43.8% 57g	130g per day for Men 19-50 years
Sugars	NA	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	NA	26.3% 9.98g	38g per day for Men 19-50 years
Protein	73% 41g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted, low sodium no salt	Navel Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.9mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	111% 18mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	27.6% 0.36mg	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	108% 431μg	38.6% 154μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.78% 0.091μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	298% 268mg	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	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted, low sodium no salt	Navel Oranges	Recommended Dietary Allowance
Calcium	54% 540mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	69.6% 0.63mg	19.7% 0.18mg	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	189% 15mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	5.7% 0.13mg	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	66.7% 467mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	114% 1706mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	3.73% 138g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Bread, white, commercially prepared, toasted, low sodium no salt VS Navel Oranges per 1 lb

Compare the macro and micronutrient content in 1 lb of Bread, white, commercially prepared, toasted, low sodium no salt versus 1 lb of Navel Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Bread, white, commercially prepared, toasted, low sodium no salt vs Navel Oranges:

• 1 pound of Bread, white, commercially prepared, toasted, low sodium no salt has 6.1 times more Vitamin B1, 6.6 times more Vitamin B2, 9.2 times more Vitamin B3 and 2.8 times more Vitamin B9 than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.3 times more Vitamin B6 and more Vitamin C than Bread, white, commercially prepared, toasted, low sodium no salt.
• Both Bread, white, commercially prepared, toasted, low sodium no salt and Navel Oranges provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin C
• Both Bread, white, commercially prepared, toasted, low sodium no salt as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Bread, white, commercially prepared, toasted, low sodium no salt vs Navel Oranges:

• 1 pound of Bread, white, commercially prepared, toasted, low sodium no salt has 2.8 times more Calcium, 3.5 times more Copper, 25.6 times more Iron, 2.4 times more Magnesium, 14.5 times more Manganese, 4.5 times more Phosphorus, 376 times more Sodium and 8.5 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1.3 times more Potassium and 2.8 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Bread, white, commercially prepared, toasted, low sodium no salt has 6 times more Energy, 26.7 times more Fat, 52.5 times more Saturated Fat, 4.3 times more Omega 3, 33.9 times more Omega 6, 4.3 times more Carbohydrate and 9.9 times more Protein than Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein