Comparing Nutrients in 1 pound Florida Oranges VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Florida Oranges	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	7.2% 209kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	10.2% 3.27g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	38.6% 6.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.3% 52.3g	149% 194g	130g per day for Men 19-50 years
Sugars	57% 41.5g	27% 19.7g	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	14% 10g	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	% 4.85g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	28.6% 11g	71.6% 27.2g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	5.54% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	58.3% 0.76mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	58.6% 2.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	75% 0.98mg	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	47.6% 191μg	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	227% 204mg	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	5.44% 0.82mg	80.4% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.5% 35.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	19.5% 195mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	429% 9.86mg	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	137% 962mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	34% 1152mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	212% 117μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	138% 2064mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	73% 8.03mg	11mg per day for Men 19-50 years
Water	10.7% 395g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Commercial Whole-wheat Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Commercial Whole-wheat Bread:

• 1 pound of Florida Oranges has more Vitamin C than Commercial Whole-wheat Bread.
• While 1 lb of Commercially Prepared Whole-wheat Bread contains 3.9 times more Vitamin B1, 4.2 times more Vitamin B2, 11.1 times more Vitamin B3, 2.6 times more Vitamin B5, 4.2 times more Vitamin B6, 2.5 times more Vitamin B9, 14.8 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as 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 Florida Oranges vs Commercial Whole-wheat Bread:

• 1 pound of Florida Oranges has 2.2 times more Water than Commercial Whole-wheat Bread.
• While 1 lb of Commercially Prepared Whole-wheat Bread contains 3.7 times more Calcium, 5.8 times more Copper, 27.4 times more Iron, 7.5 times more Magnesium, 90.6 times more Manganese, 17.7 times more Phosphorus, 1.5 times more Potassium, 51.4 times more Selenium, more Sodium and 22.1 times more Zinc than Raw Florida Oranges.
• 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 2.1 times more Sugars than Commercial Whole-wheat Bread.
• While 1 lb of Commercially Prepared Whole-wheat Bread contains 5.5 times more Energy, 16.7 times more Fat, 28.9 times more Saturated Fat, 12.6 times more Omega 3, 46.6 times more Omega 6, 3.7 times more Carbohydrate, 2.5 times more Fiber and 17.8 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein