Comparing Nutrients in 5 ounces Bread VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Bread	16%	15%	69%
Oranges	7%	2%	91%

Macro Nutrients

	Bread	Oranges	Recommended Dietary Allowance
Energy	13.4% 388kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.42g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.4g	13% 16.7g	130g per day for Men 19-50 years
Sugars	11.2% 8.12g	18.3% 13.3g	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	4.56% 3.3g	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	% 2.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	27% 15g	2.38% 1.33g	56g per day for Men 19-50 years

Vitamins

	Bread	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.5% 0.58mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.54% 0.085mg	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	30% 120μg	10.6% 42.5μg	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	0.31% 0.28mg	83.8% 75.4mg	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	1.8% 0.27mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread	Oranges	Recommended Dietary Allowance
Calcium	17.7% 177mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	7.1% 0.064mg	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	63.8% 5.1mg	1.77% 0.14mg	8mg per day for Men 19-50 years
Magnesium	14% 58mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	63.2% 1.45mg	1.54% 0.035mg	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	26% 183mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	74.2% 41μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	0.9% 0.099mg	11mg per day for Men 19-50 years
Water	1.35% 50g	3.32% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Bread vs Oranges:

• Wheat Bread has 4.7 times more Vitamin B1, 6.3 times more Vitamin B2, 19.8 times more Vitamin B3, 3.3 times more Vitamin B5, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin K than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 266 times more Vitamin C than Wheat Bread.
• Both Wheat Bread and Raw Oranges have similar amounts of Vitamin E per 5 oz.
• Both Wheat Bread as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Bread vs Oranges:

• Wheat Bread has 3.1 times more Calcium, 3.3 times more Copper, 36 times more Iron, 4.1 times more Magnesium, 41 times more Manganese, 9.2 times more Phosphorus, 57.6 times more Selenium, more Sodium and 14.9 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.3 times more Potassium and 2.5 times more Water than Wheat Bread.

Comparison of macro-nutrients per 5 ounces:

• Wheat Bread has 5.8 times more Energy, 37.8 times more Fat, 46.5 times more Saturated Fat, 23 times more Omega 3, 80.4 times more Omega 6, 4 times more Carbohydrate, 1.7 times more Fiber and 11.4 times more Protein than Raw Oranges.
• While Raw Oranges contain 1.6 times more Sugars than Wheat Bread.
• Both Wheat Bread as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.