Comparing Nutrients in 5 ounces Florida Oranges VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Potato Bread	19%	11%	70%

Macro Nutrients

	Florida Oranges	Potato Bread	Recommended Dietary Allowance
Energy	2.25% 65.2kcal	13% 377kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.57% 4.44g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.97% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0% 0g	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	51.3% 66.7g	130g per day for Men 19-50 years
Sugars	18% 13g	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	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	1.77% 0.99g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Potato Bread	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	22.2% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.56% 0.072mg	25.3% 0.33mg	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	44.7% 179μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.86% 0.21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	71% 63.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.47% 2.83IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.7% 0.26mg	4.44% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Potato Bread	Recommended Dietary Allowance
Calcium	6.1% 61mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	15% 0.13mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	1.48% 0.034mg	15.6% 0.36mg	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	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	7.05% 240mg	30% 1018mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	35.4% 532mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.34% 124g	1.3% 47.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Potato Bread per 5 oz

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

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

• 5 ounces of Florida Oranges have more Vitamin C than Potato Bread.
• While 5 oz of Potato Bread contain 2.2 times more Vitamin A, 1.9 times more Vitamin B1, 2.7 times more Vitamin B2, 3.1 times more Vitamin B3, 3.3 times more Vitamin B5, 4.5 times more Vitamin B6, 7.4 times more Vitamin B9, more Vitamin B12, 2.6 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 5 ounces of Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin E and Vitamin K
• 5 ounces of Potato Bread have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Potato Bread have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Florida Oranges vs Potato Bread:

• 5 ounces of Florida Oranges have 2.6 times more Water than Potato Bread.
• While 5 oz of Potato Bread contain 4.4 times more Calcium, 2.4 times more Copper, 25 times more Iron, 2.8 times more Magnesium, 10.5 times more Manganese, 30.8 times more Phosphorus, 4.2 times more Potassium, 19 times more Selenium, more Sodium and 18 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 oz of Potato Bread contain 5.8 times more Energy, 14.9 times more Fat, 4.1 times more Carbohydrate, 2.6 times more Fiber and 17.9 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Potato Bread offer comparable quantities of Sugars per five ounces.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy and Protein
• Both Raw Florida Oranges as well as Potato Bread provide inadequate amounts of Omega 3 and Omega 6 in five ounces.