Comparing Nutrients in 5 ounces Florida Oranges VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Florida Oranges	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	14% 408kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	4.2% 1.34g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	19.8% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	18% 13g	13.6% 9.84g	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	5.22% 3.8g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.95% 3.4g	30.2% 11.5g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	36.8% 20.6g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	39% 6.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	31% 0.41mg	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	6.02% 24μg	25% 99μg	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	71% 63.8mg	0.16% 0.14mg	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	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	6.1% 61mg	15.7% 157mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	48.4% 0.44mg	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% 3.86mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	28.7% 120mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	136% 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	2.43% 17mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	92% 50.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	24% 2.62mg	11mg per day for Men 19-50 years
Water	3.34% 124g	1.2% 44.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Toasted Multi-grain Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Florida Oranges versus 5 oz of Toasted Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Florida Oranges vs Toasted Multi-grain Bread:

• 5 ounces of Florida Oranges have 450 times more Vitamin C than Toasted Multi-grain Bread.
• While 5 oz of Toasted Multi-grain Bread with Whole-grain contain 2.4 times more Vitamin B1, 3.6 times more Vitamin B2, 11 times more Vitamin B3, 1.5 times more Vitamin B5, 5.6 times more Vitamin B6, 4.1 times more Vitamin B9 and 2.2 times more Vitamin E than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin E
• 5 ounces of Toasted Multi-grain Bread have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Toasted Multi-grain Bread:

• 5 ounces of Florida Oranges have 2.8 times more Water than Toasted Multi-grain Bread.
• While 5 oz of Toasted Multi-grain Bread with Whole-grain contain 2.6 times more Calcium, 7.9 times more Copper, 30.2 times more Iron, 8.5 times more Magnesium, 91.7 times more Manganese, 20.6 times more Phosphorus, 1.5 times more Potassium, 71.6 times more Selenium, more Sodium and 23.1 times more Zinc than Raw Florida Oranges.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Florida Oranges have 1.3 times more Sugars than Toasted Multi-grain Bread.
• While 5 oz of Toasted Multi-grain Bread with Whole-grain contain 6.3 times more Energy, 21.9 times more Fat, 37.9 times more Saturated Fat, 20.3 times more Omega 3, 58.5 times more Omega 6, 4.1 times more Carbohydrate, 3.4 times more Fiber and 20.7 times more Protein than Raw Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein