Comparing Nutrients in 5 ounces Valencia Oranges VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Valencia Oranges	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	12% 2.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.15g	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	4.32% 3.13g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.043g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	23.4% 0.3mg	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	15% 59.5μg	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	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	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	35.8% 0.32mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	134% 3.1mg	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	3.44% 24mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	NA	66.2% 36.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	43% 645mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.5% 55.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Commercial Whole-wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Commercial Whole-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Commercial Whole-wheat Bread:

• 5 ounces of Valencia Oranges have more Vitamin C than Commercial Whole-wheat Bread.
• While 5 oz of Commercially Prepared Whole-wheat Bread contain 4.5 times more Vitamin B1, 4.2 times more Vitamin B2, 16.2 times more Vitamin B3, 2.6 times more Vitamin B5 and 3.4 times more Vitamin B6 than Raw Valencia Oranges.
• Both Valencia Oranges and Commercial Whole-wheat Bread provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 5 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Commercial Whole-wheat Bread:

• 5 ounces of Valencia Oranges have 2.2 times more Water than Commercial Whole-wheat Bread.
• While 5 oz of Commercially Prepared Whole-wheat Bread contain 4 times more Calcium, 6.1 times more Copper, 27.4 times more Iron, 7.5 times more Magnesium, 94.5 times more Manganese, 12.5 times more Phosphorus, 1.4 times more Potassium, more Sodium and 29.5 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Commercially Prepared Whole-wheat Bread contain 5.1 times more Energy, 11.7 times more Fat, 20.6 times more Saturated Fat, 8.7 times more Omega 3, 32.9 times more Omega 6, 3.6 times more Carbohydrate, 2.4 times more Fiber and 12 times more Protein than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein