Comparing Nutrients in 1 pound Florida Oranges VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Florida Oranges	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	7.2% 209kcal	49.7% 1442kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	27% 26.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	25.8% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	195% 253g	130g per day for Men 19-50 years
Sugars	57% 41.5g	22.2% 16g	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	7.2% 5.2g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	28.6% 11g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	257% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	158% 25.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	36.6% 0.48mg	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	19.3% 77μg	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	24.6% 0.59μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	227% 204mg	1% 0.91mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	41.2% 49.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	19.5% 195mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	68% 0.61mg	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	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	134% 3.1mg	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	7.78% 54.4mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	320% 176μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	153% 2295mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	36.3% 4mg	11mg per day for Men 19-50 years
Water	10.7% 395g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Bolillo Mexican Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Bolillo Mexican Bread:

• 1 pound of Florida Oranges has 225 times more Vitamin C than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains 6.8 times more Vitamin B1, 10.8 times more Vitamin B2, 14 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin K
• 1 pound of Bolillo Mexican Bread have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Bolillo Mexican Bread:

• 1 pound of Florida Oranges has 1.3 times more Potassium and 3.3 times more Water than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains 3.5 times more Copper, 43.3 times more Iron, 3 times more Magnesium, 28.3 times more Manganese, 9.3 times more Phosphorus, 77.6 times more Selenium, more Sodium and 11 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Bolillo Mexican Bread contain similar levels of Calcium per one pound.
• 1 pound of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Florida Oranges has 2.6 times more Sugars than Bolillo Mexican Bread.
• While 1 lb of Bollilo Mexican Roll Bread contains 6.9 times more Energy, 27.6 times more Fat, 56 times more Saturated Fat, 4.6 times more Omega 3, 31.2 times more Omega 6, 4.8 times more Carbohydrate and 15.2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Bolillo Mexican Bread offer comparable quantities of Fiber per one pound.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein