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

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Oranges with Peel	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	15.6% 2.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	NA	8.2% 5.95g	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	53.3% 20.3g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	9.5% 0.12mg	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	29% 116μg	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	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	9.92% 99mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	23% 0.21mg	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	66.4% 5.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	NA	62% 1.43mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	63% 34.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	51.7% 775mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	3.15% 117g	1.37% 50.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Toasted Oat Bran Reduced-calorie 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 Reduced-calorie Bread:

• 5 ounces of Oranges with Peel have 2 times more Vitamin B5 and more Vitamin C than Toasted Oat Bran Reduced-calorie Bread.
• While 5 oz of Toasted Oat Bran Reduced-calorie Bread contain 3.4 times more Vitamin B1, 4.3 times more Vitamin B2, 8.1 times more Vitamin B3 and 2.7 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Toasted Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Toasted Oat Bran Reduced-calorie 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 Reduced-calorie Bread:

• 5 ounces of Oranges with Peel have 1.6 times more Potassium and 2.3 times more Water than Toasted Oat Bran Reduced-calorie Bread.
• While 5 oz of Toasted Oat Bran Reduced-calorie Bread contain 2.6 times more Copper, 4.7 times more Iron, 3.9 times more Magnesium, 6.5 times more Phosphorus, 35 times more Selenium, 273.5 times more Sodium and 10.8 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Toasted Oat Bran Reduced-calorie 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 Reduced-calorie Bread contain 3.8 times more Energy, 12.7 times more Fat, 7.6 times more Omega 3, 42.4 times more Omega 6, 3.2 times more Carbohydrate, 3.2 times more Fiber and 7.3 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6