Comparing Nutrients in 1 pound Oranges VS Bread, white, commercially prepared, toasted

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Bread, white, commercially prepared, toasted	12%	12%	76%

Macro Nutrients

	Oranges	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Energy	7.35% 213kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	18.7% 18g	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	62.4% 1g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	50% 8.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	190% 247g	130g per day for Men 19-50 years
Sugars	58.5% 42.4g	38.8% 28g	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	34.6% 13g	38g per day for Men 19-50 years
Protein	7.6% 4.26g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Oranges	Bread, white, commercially prepared, toasted	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	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.28mg	111% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	22% 0.29mg	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	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.78% 0.091μg	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	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Bread, white, commercially prepared, toasted	Recommended Dietary Allowance
Calcium	18% 181mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	69.6% 0.63mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	4.93% 0.11mg	83% 1.9mg	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	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	24% 821mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	256% 141μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	162% 2436mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	10.6% 393g	3.73% 138g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oranges vs Bread, white, commercially prepared, toasted:

• Raw Oranges have more Vitamin A and more Vitamin C than Bread, white, commercially prepared, toasted.
• While Bread, white, commercially prepared, toasted contains 4.8 times more Vitamin B1, 8.4 times more Vitamin B2, 13.9 times more Vitamin B3, 3.5 times more Vitamin B9, 1.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Bread, white, commercially prepared, toasted have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Oranges as well as Bread, white, commercially prepared, toasted have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oranges vs Bread, white, commercially prepared, toasted:

• Raw Oranges have 1.4 times more Potassium and 2.9 times more Water than Bread, white, commercially prepared, toasted.
• While Bread, white, commercially prepared, toasted contains 3 times more Calcium, 3.1 times more Copper, 33.3 times more Iron, 2.6 times more Magnesium, 16.8 times more Manganese, 7.4 times more Phosphorus, 62 times more Selenium, more Sodium and 9.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 pound:

• Raw Oranges have 1.5 times more Sugars than Bread, white, commercially prepared, toasted.
• While Bread, white, commercially prepared, toasted contains 6.2 times more Energy, 33.3 times more Fat, 50.9 times more Saturated Fat, 31.4 times more Omega 3, 103.8 times more Omega 6, 4.6 times more Carbohydrate and 9.6 times more Protein than Raw Oranges.
• Both Raw Oranges and Bread, white, commercially prepared, toasted have similar amounts of Fiber per 1 lb.
• Both Raw Oranges as well as Bread, white, commercially prepared, toasted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.