Comparing Nutrients in 1 pound Valencia Oranges VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Potato Bread	19%	11%	70%

Macro Nutrients

	Valencia Oranges	Potato Bread	Recommended Dietary Allowance
Energy	7.66% 222kcal	41.6% 1207kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	0% 0g	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	164% 214g	130g per day for Men 19-50 years
Sugars	NA	58.7% 42.5g	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	75.2% 28.6g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	101% 56.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Potato Bread	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	81% 1.05mg	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	143% 572μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	28.3% 0.68μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	244% 220mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.5% 9.07IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.2% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	25.7% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Potato Bread	Recommended Dietary Allowance
Calcium	18% 181mg	85.3% 853mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	47.4% 0.43mg	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	128% 10.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	50% 1.15mg	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	239% 1674mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	96% 3257mg	3400mg per day for Men 19-50 years
Selenium	NA	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	113% 1701mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	10.6% 392g	4.1% 152g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Potato Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Potato Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Valencia Oranges has more Vitamin C than Potato Bread.
• While 1 lb of Potato Bread contains 2 times more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 4.6 times more Vitamin B3, 3.3 times more Vitamin B5, 3.7 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12
• 1 pound of Potato Bread have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Potato Bread have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Potato Bread:

• 1 pound of Valencia Oranges has 2.6 times more Water than Potato Bread.
• While 1 lb of Potato Bread contains 4.7 times more Calcium, 2.5 times more Copper, 25 times more Iron, 2.8 times more Magnesium, 11 times more Manganese, 21.7 times more Phosphorus, 4 times more Potassium, more Sodium and 24 times more Zinc than Raw Valencia Oranges.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Potato Bread contains 5.4 times more Energy, 10.4 times more Fat, 4 times more Carbohydrate, 2.5 times more Fiber and 12 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Potato Bread provide inadequate amounts of Omega 3 and Omega 6 in one pound.