Comparing Nutrients in 1 pound Oranges VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Oranges	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	7.35% 213kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	22.4% 21.8g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	46.6% 7.93g	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	152% 198g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	53% 38.4g	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	92% 51.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	135% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	14% 0.18mg	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	78.2% 313μg	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	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	18% 181mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	64.5% 0.58mg	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	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	150% 3.45mg	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	75% 526mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	272% 150μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	117% 1755mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	10.6% 393g	4.7% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Toasted Oat Bran Bread:

• Raw Oranges have 5.5 times more Vitamin A, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 5.1 times more Vitamin B1, 8.6 times more Vitamin B2, 16.9 times more Vitamin B3, 2.3 times more Vitamin B9, 2.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Toasted Oat Bran Bread:

• Raw Oranges have 1.5 times more Potassium and 2.3 times more Water than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 1.8 times more Calcium, 2.8 times more Copper, 34.3 times more Iron, 3.4 times more Magnesium, 30.4 times more Manganese, 8.3 times more Phosphorus, 66 times more Selenium, more Sodium and 15 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Toasted Oat Bran Bread contains 5.5 times more Energy, 40 times more Fat, 51.1 times more Saturated Fat, 16.3 times more Omega 3, 97.1 times more Omega 6, 3.7 times more Carbohydrate, 2 times more Fiber and 12.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Toasted Oat Bran Bread have similar amounts of Sugars per 1 lb.
• Both Raw Oranges as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.