Comparing Nutrients in 1 pound Valencia Oranges VS Toasted Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Valencia Oranges	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	7.66% 222kcal	45.7% 1324kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	22.4% 21.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.5% 54g	184% 239g	130g per day for Men 19-50 years
Sugars	NA	55.3% 40g	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	30% 11.3g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	23.4% 0.3mg	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	44.2% 177μg	60% 240μg	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	244% 220mg	1.5% 1.36mg	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	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	18% 181mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	114% 1.03mg	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	5.1% 0.41mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	44.3% 186mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	202% 4.64mg	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	11% 77mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	NA	220% 121μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	147% 2204mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	10.6% 392g	3.82% 142g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Valencia Oranges vs Toasted Oatmeal Bread:

• Raw Valencia Oranges have 2.4 times more Vitamin A and 161.7 times more Vitamin C than Toasted Oatmeal Bread.
• While Toasted Oatmeal Bread contains 4 times more Vitamin B1, 5.9 times more Vitamin B2, 11.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Toasted Oatmeal Bread have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Valencia Oranges as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Valencia Oranges vs Toasted Oatmeal Bread:

• Raw Valencia Oranges have 2.8 times more Water than Toasted Oatmeal Bread.
• While Toasted Oatmeal Bread contains 1.8 times more Calcium, 6.1 times more Copper, 32.7 times more Iron, 4.1 times more Magnesium, 44.4 times more Manganese, 8.1 times more Phosphorus, more Sodium and 18.5 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Toasted Oatmeal Bread have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Toasted Oatmeal Bread contains 6 times more Energy, 16 times more Fat, 21.8 times more Saturated Fat, 6.8 times more Omega 3, 39.6 times more Omega 6, 4.4 times more Carbohydrate, 1.7 times more Fiber and 8.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Toasted Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.