Comparing Nutrients in 5 ounces Valencia Oranges VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Valencia Oranges	Oatmeal Bread	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	16% 11.5g	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	9.33% 3.54g	15% 5.67g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	7.4% 0.096mg	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	14% 55.3μg	22% 88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Oatmeal Bread	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	33% 0.3mg	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	1.6% 0.13mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	58% 1.33mg	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	3.44% 24mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	NA	63.4% 35μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	42.2% 634mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.4% 52g	3700g per day for Men 19-50 years

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

• Raw Valencia Oranges have 2.4 times more Vitamin A and more Vitamin C than Oatmeal Bread.
• While Oatmeal Bread contains 4.6 times more Vitamin B1, 6 times more Vitamin B2, 11.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Oatmeal Bread have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Valencia Oranges as well as Oatmeal Bread have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Valencia Oranges vs Oatmeal Bread:

• Raw Valencia Oranges have 1.3 times more Potassium and 2.4 times more Water than Oatmeal Bread.
• While Oatmeal Bread contains 1.7 times more Calcium, 5.6 times more Copper, 30 times more Iron, 3.7 times more Magnesium, 40.9 times more Manganese, 7.4 times more Phosphorus, more Sodium and 17 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 5 ounces:

• Oatmeal Bread contains 5.5 times more Energy, 14.7 times more Fat, 20.1 times more Saturated Fat, 6.3 times more Omega 3, 36.4 times more Omega 6, 4.1 times more Carbohydrate, 1.6 times more Fiber and 8.1 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.