Comparing Nutrients in 1 pound Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	37.5% 1089kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	21% 20.3g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	14% 4.43g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	13.2% 2.25g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	41.5% 54g	130g per day for Men 19-50 years
Sugars	21% 15g	NA	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	4.94% 3.6g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	61% 23g	30% 11.3g	38g per day for Men 19-50 years
Protein	31% 17.3g	8.42% 4.7g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	193% 2.3mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	176% 2.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	97% 15.5mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	22% 0.29mg	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	17% 68μg	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	244% 220mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	72% 721mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	44% 0.39mg	18.6% 0.17mg	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	180% 14.4mg	5.1% 0.41mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	34.7% 0.8mg	4.54% 0.1mg	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	35.6% 249mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	8.8% 299mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	133% 2000mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	2.47% 0.27mg	11mg per day for Men 19-50 years
Water	5.38% 199g	10.6% 392g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Valencia Oranges:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 5.9 times more Vitamin B1, 12.6 times more Vitamin B2 and 12.5 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 1 pound for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Valencia Oranges:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 4 times more Calcium, 2.4 times more Copper, 35.2 times more Iron, 7.7 times more Manganese, 3.2 times more Phosphorus, more Sodium and 7.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Potassium and 2 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw Valencia Oranges have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 4.9 times more Energy, 14.9 times more Fat, 27.9 times more Saturated Fat, 11.3 times more Omega 6, 3.9 times more Carbohydrate, 2 times more Fiber and 3.7 times more Protein than Raw Valencia Oranges.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw Valencia Oranges have similar amounts of Omega 3 per 1 lb.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 1 lb.