Comparing Nutrients in 1 pound Valencia Oranges VS Toasted Commercially Prepared Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Toasted Commercially Prepared Whole-wheat Bread	21%	12%	67%

Macro Nutrients

	Valencia Oranges	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Energy	7.66% 222kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	19% 3.2g	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	179% 232g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	132% 73.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.39mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	162% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	82.7% 1.08mg	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	59% 236μg	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	244% 220mg	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	NA	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Toasted Commercially Prepared Whole-wheat Bread	Recommended Dietary Allowance
Calcium	18% 181mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	338% 3.04mg	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	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	502% 11.5mg	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	196% 1374mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	43.5% 1479mg	3400mg per day for Men 19-50 years
Selenium	NA	434% 239μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	171% 2563mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	88.7% 9.75mg	11mg per day for Men 19-50 years
Water	10.6% 392g	2.97% 110g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Toasted Commercially Prepared Whole-wheat Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Toasted Commercially Prepared Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Toasted Commercially Prepared Whole-wheat Bread:

• 1 pound of Valencia Oranges has more Vitamin C than Toasted Commercially Prepared Whole-wheat Bread.
• While 1 lb of Toasted Commercially Prepared Whole-wheat Bread contains 4.3 times more Vitamin B1, 7.1 times more Vitamin B2, 20.9 times more Vitamin B3, 2.9 times more Vitamin B5, 3.8 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Toasted Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Toasted Commercially Prepared Whole-wheat Bread:

• 1 pound of Valencia Oranges has 3.6 times more Water than Toasted Commercially Prepared Whole-wheat Bread.
• While 1 lb of Toasted Commercially Prepared Whole-wheat Bread contains 3.3 times more Calcium, 18.1 times more Copper, 32.9 times more Iron, 9.9 times more Magnesium, 110.7 times more Manganese, 17.8 times more Phosphorus, 1.8 times more Potassium, more Sodium and 35.8 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 Toasted Commercially Prepared Whole-wheat Bread contains 6.2 times more Energy, 13.6 times more Fat, 26.3 times more Saturated Fat, 16.1 times more Omega 6, 4.3 times more Carbohydrate, 3 times more Fiber and 15.6 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Valencia Oranges as well as Toasted Commercially Prepared Whole-wheat Bread provide inadequate amounts of Omega 3 in one pound.