Comparing Nutrients in 1 pound Florida Oranges VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Florida Oranges	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	7.2% 209kcal	43% 1252kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	7% 2.25g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	28.6% 4.87g	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	181% 235g	130g per day for Men 19-50 years
Sugars	57% 41.5g	2.5% 1.8g	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	28.6% 11g	64.5% 24.5g	38g per day for Men 19-50 years
Protein	5.67% 3.18g	87.5% 49g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Rolls, pumpernickel	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	144% 1.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	84% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.13mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	35% 0.45mg	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	98% 390μg	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	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	19.5% 195mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	145% 1.3mg	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	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	4.73% 0.11mg	376% 8.66mg	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	111% 776mg	700mg per day for Men 19-50 years
Potassium	22.5% 767mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	229% 126μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	149% 2232mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	10.7% 395g	3.92% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Rolls, pumpernickel per 1 lb

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

Lets compare vitamin content per 1 pound of Florida Oranges vs Rolls, pumpernickel:

• 1 pound of Florida Oranges has more Vitamin C than Rolls, pumpernickel.
• While 1 lb of Rolls, pumpernickel contains 3.8 times more Vitamin B1, 7.5 times more Vitamin B2, 7.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B6, 5.1 times more Vitamin B9 and 3.5 times more Vitamin E than Raw Florida Oranges.
• 1 pound of Florida Oranges have insufficient amounts of Vitamin E
• 1 pound of Rolls, pumpernickel have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Florida Oranges vs Rolls, pumpernickel:

• 1 pound of Florida Oranges has 2.7 times more Water than Rolls, pumpernickel.
• While 1 lb of Rolls, pumpernickel contains 1.6 times more Calcium, 7.4 times more Copper, 30.9 times more Iron, 5.4 times more Magnesium, 79.5 times more Manganese, 14.3 times more Phosphorus, 55.6 times more Selenium, more Sodium and 18.5 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Rolls, pumpernickel contain similar levels of Potassium 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 22.9 times more Sugars than Rolls, pumpernickel.
• While 1 lb of Rolls, pumpernickel contains 6 times more Energy, 13.3 times more Fat, 10.3 times more Omega 3, 34.6 times more Omega 6, 4.5 times more Carbohydrate, 2.3 times more Fiber and 15.4 times more Protein than Raw Florida Oranges.
• 1 pound of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein