Comparing Nutrients in 1 pound Valencia Oranges VS Focaccia, Italian flatbread, plain

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Focaccia, Italian flatbread, plain	14%	28%	58%

Macro Nutrients

	Valencia Oranges	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Energy	7.66% 222kcal	39% 1129kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	37% 35.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	12.4% 3.98g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	24.6% 4.2g	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	125% 162g	130g per day for Men 19-50 years
Sugars	NA	11% 7.94g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	8.42% 4.7g	71% 39.8g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Focaccia, Italian flatbread, plain	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	178% 2.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	58.5% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	39.4% 0.51mg	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	156% 626μg	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	43% 6.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.5% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Focaccia, Italian flatbread, plain	Recommended Dietary Allowance
Calcium	18% 181mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	46% 0.41mg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	4.54% 0.1mg	71.8% 1.65mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	NA	131% 72μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	170% 2545mg	1500mg per day for Men 19-50 years
Zinc	2.47% 0.27mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	10.6% 392g	5.63% 208g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Focaccia, Italian flatbread, plain per 1 lb

Compare the macro and micronutrient content in 1 lb of Valencia Oranges versus 1 lb of Focaccia, Italian flatbread, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Valencia Oranges vs Focaccia, Italian flatbread, plain:

• 1 pound of Valencia Oranges has more Vitamin C than Focaccia, Italian flatbread, plain.
• While 1 lb of Focaccia, Italian flatbread, plain contains 5.4 times more Vitamin B1, 7.5 times more Vitamin B2, 13.4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 3.5 times more Vitamin B9 than Raw Valencia Oranges.
• 1 pound of Valencia Oranges have insufficient amounts of Vitamin B3
• 1 pound of Focaccia, Italian flatbread, plain have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Focaccia, Italian flatbread, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Valencia Oranges vs Focaccia, Italian flatbread, plain:

• 1 pound of Valencia Oranges has 1.6 times more Potassium and 1.9 times more Water than Focaccia, Italian flatbread, plain.
• While 1 lb of Focaccia, Italian flatbread, plain contains 2.5 times more Copper, 35.1 times more Iron, 2 times more Magnesium, 15.8 times more Manganese, 7.5 times more Phosphorus, more Sodium and 22.2 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Focaccia, Italian flatbread, plain contain similar levels of Calcium per one pound.
• 1 pound of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Valencia Oranges has 1.4 times more Fiber than Focaccia, Italian flatbread, plain.
• While 1 lb of Focaccia, Italian flatbread, plain contains 5.1 times more Energy, 26.3 times more Fat, 25.1 times more Saturated Fat, 4.5 times more Omega 3, 21 times more Omega 6, 3 times more Carbohydrate and 8.4 times more Protein than Raw Valencia Oranges.
• 1 pound of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein