Comparing Nutrients in 5 ounces Oranges VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Oranges	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	14.6% 2.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	47.6% 62g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	16.5% 12g	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	8.95% 3.4g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Oranges	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	4.36% 0.057mg	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	10.6% 42.5μg	24.5% 98μg	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	83.8% 75.4mg	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	1.7% 0.26mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	20% 0.18mg	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	1.77% 0.14mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	47% 1.08mg	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	2.83% 20mg	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	85% 46.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	36.6% 549mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.32% 123g	1.47% 54.6g	3700g per day for Men 19-50 years

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

• Raw Oranges have 5.5 times more Vitamin A, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 5.1 times more Vitamin B1, 8.6 times more Vitamin B2, 16.9 times more Vitamin B3, 2.3 times more Vitamin B9, 2.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Toasted Oat Bran Bread:

• Raw Oranges have 1.5 times more Potassium and 2.3 times more Water than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 1.8 times more Calcium, 2.8 times more Copper, 34.3 times more Iron, 3.4 times more Magnesium, 30.4 times more Manganese, 8.3 times more Phosphorus, 66 times more Selenium, more Sodium and 15 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 5 ounces:

• Toasted Oat Bran Bread contains 5.5 times more Energy, 40 times more Fat, 51.1 times more Saturated Fat, 16.3 times more Omega 3, 97.1 times more Omega 6, 3.7 times more Carbohydrate, 2 times more Fiber and 12.1 times more Protein than Raw Oranges.
• Both Raw Oranges and Toasted Oat Bran Bread have similar amounts of Sugars per 5 oz.
• Both Raw Oranges as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.