Comparing Nutrients in 1 pound Oranges VS Whole Wheat French Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Whole Wheat French Bread	14%	4%	82%

Macro Nutrients

	Oranges	Whole Wheat French Bread	Recommended Dietary Allowance
Energy	7.35% 213kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.86% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	171% 223g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	0% 0g	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	28.6% 11g	50% 19g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	67.5% 37.8g	56g per day for Men 19-50 years

Vitamins

	Oranges	Whole Wheat French Bread	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	197% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	88% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	111% 17.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	56% 0.73mg	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	34% 136μg	109% 435μg	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	268% 241mg	0% 0mg	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	5.44% 0.82mg	9.07% 1.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Whole Wheat French Bread	Recommended Dietary Allowance
Calcium	18% 181mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	95% 0.85mg	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	5.67% 0.45mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	56% 236mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	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	9.07% 63.5mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	21.7% 739mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	259% 142μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	113% 1701mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	10.6% 393g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Whole Wheat French Bread:

• Raw Oranges have more Vitamin A and more Vitamin C than Whole Wheat French or Vienna Bread.
• While Whole Wheat French or Vienna Bread contains 6 times more Vitamin B1, 6.3 times more Vitamin B2, 13.8 times more Vitamin B3, 2.7 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Oranges.
• Both Raw Oranges as well as Whole Wheat French or Vienna Bread have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Oranges vs Whole Wheat French Bread:

• Raw Oranges have 2.2 times more Water than Whole Wheat French or Vienna Bread.
• While Whole Wheat French or Vienna Bread contains 4.2 times more Copper, 7.5 times more Iron, 5.2 times more Magnesium, 11.4 times more Phosphorus, 62.8 times more Selenium, more Sodium and 16.6 times more Zinc than Raw Oranges.
• Both Raw Oranges and Whole Wheat French or Vienna Bread have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have more Sugars than Whole Wheat French or Vienna Bread.
• While Whole Wheat French or Vienna Bread contains 5.1 times more Energy, 8.7 times more Fat, 5 times more Omega 3, 30.1 times more Omega 6, 4.2 times more Carbohydrate, 1.8 times more Fiber and 8.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Whole Wheat French or Vienna Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.