Comparing Nutrients in 5 ounces Oranges with Peel VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Oranges with Peel	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	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	17% 22g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	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	16.8% 6.38g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	29% 16g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	37.4% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	112% 101mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	9.92% 99mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	14% 1.13mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11.5% 48mg	420mg per day for Men 19-50 years
Manganese	NA	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	4.45% 31mg	23.5% 164mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	85% 46.8μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	36.6% 549mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.15% 117g	1.47% 54.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Toasted Oat Bran Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oranges with Peel have 2.9 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Toasted Oat Bran Bread.
• While 5 oz of Toasted Oat Bran Bread contain 4.4 times more Vitamin B1, 6.9 times more Vitamin B2, 9.6 times more Vitamin B3 and 2.3 times more Vitamin B9 than Raw Oranges with Peel .
• 5 ounces of Toasted Oat Bran Bread have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

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

• 5 ounces of Oranges with Peel have 1.6 times more Potassium and 2.1 times more Water than Toasted Oat Bran Bread.
• While 5 oz of Toasted Oat Bran Bread contain 2.2 times more Copper, 4.3 times more Iron, 2.4 times more Magnesium, 5.3 times more Phosphorus, 47.1 times more Selenium, 193.5 times more Sodium and 9.5 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Toasted Oat Bran Bread contain similar levels of Calcium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Toasted Oat Bran Bread contain 4.1 times more Energy, 16 times more Fat, 21.9 times more Saturated Fat, 7.1 times more Omega 3, 39.7 times more Omega 6, 2.8 times more Carbohydrate and 8.8 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Toasted Oat Bran Bread offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6