Comparing Nutrients in 1 pound Oranges with Peel VS Canned Boston Brown Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Canned Boston Brown Bread	10%	7%	83%

Macro Nutrients

	Oranges with Peel	Canned Boston Brown Bread	Recommended Dietary Allowance
Energy	9.85% 286kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	13.6% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.3g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	15% 11g	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	53.7% 20.4g	56% 21.3g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	42% 23.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Canned Boston Brown Bread	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	51.3% 2.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	28.6% 0.37mg	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	34% 136μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.9% 0.045μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	358% 322mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Canned Boston Brown Bread	Recommended Dietary Allowance
Calcium	31.8% 318mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	40.3% 0.36mg	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	45.4% 3.63mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	NA	201% 4.63mg	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	14.3% 100mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	181% 99μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	191% 2862mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	10% 373g	5.8% 214g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Canned Boston Brown Bread per 1 lb

Compare the macro and micronutrient content in 1 lb of Oranges with Peel versus 1 lb of Canned Boston Brown Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Oranges with Peel vs Canned Boston Brown Bread:

• 1 pound of Oranges with Peel has 7.1 times more Vitamin B1, 2.7 times more Vitamin B9 and more Vitamin C than Canned Boston Brown Bread.
• While 1 lb of Canned Boston Brown Bread contains 1.9 times more Vitamin A, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.7 times more Vitamin B5 than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Boston Brown Bread provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Oranges with Peel have insufficient amounts of Vitamin A
• 1 pound of Canned Boston Brown Bread have insufficient amounts of Vitamin B1 and Vitamin C
• Both Raw Oranges with Peel as well as Canned Boston Brown Bread have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Oranges with Peel vs Canned Boston Brown Bread:

• 1 pound of Oranges with Peel has 1.7 times more Water than Canned Boston Brown Bread.
• While 1 lb of Canned Boston Brown Bread contains 1.4 times more Copper, 2.6 times more Iron, 4.5 times more Magnesium, 5.1 times more Phosphorus, 1.6 times more Potassium, 31.3 times more Selenium, 315.5 times more Sodium and 4.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Boston Brown Bread contain similar levels of Calcium per one pound.
• 1 pound of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Boston Brown Bread contains 3.1 times more Energy, 3.3 times more Omega 3, 11.6 times more Omega 6, 2.8 times more Carbohydrate and 4 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Canned Boston Brown Bread offer comparable quantities of Fiber per one pound.
• 1 pound of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6