Comparing Nutrients in 5 ounces Oranges with Peel VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Oranges with Peel	White Wheat Bread	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	3.14% 3.05g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	7.35% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	7.33% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	48% 62.2g	130g per day for Men 19-50 years
Sugars	NA	9.78% 7.1g	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	5.28% 3.83g	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	% 2.13g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	34.3% 13g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	White Wheat 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	60.2% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	39.5% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	8.72% 0.11mg	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	45% 180μg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.1% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	White Wheat Bread	Recommended Dietary Allowance
Calcium	9.92% 99mg	97% 970mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	23.5% 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	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	NA	39% 0.9mg	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	21% 146mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	5.3% 180mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	41.5% 23μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	45% 678mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	12.2% 1.35mg	11mg per day for Men 19-50 years
Water	3.15% 117g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS White Wheat Bread per 5 oz

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

Lets compare vitamin content per 5 ounces of Oranges with Peel vs White Wheat Bread:

• 5 ounces of Oranges with Peel have more Vitamin C than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 5.1 times more Vitamin B1, 5.1 times more Vitamin B2, 8.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 4.2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and White Wheat Bread provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of White Wheat Bread have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as White Wheat Bread have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs White Wheat Bread:

• 5 ounces of Oranges with Peel have 1.5 times more Potassium and 2.1 times more Water than White Wheat Bread.
• While 5 oz of White Wheat Bread contain 9.8 times more Calcium, 2.6 times more Copper, 6.1 times more Iron, 1.9 times more Magnesium, 4.7 times more Phosphorus, 23 times more Selenium, 239 times more Sodium and 8.6 times more Zinc than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of White Wheat Bread contain 3.8 times more Energy, 7.2 times more Fat, 5.2 times more Omega 3, 20 times more Omega 6, 2.8 times more Carbohydrate, 2 times more Fiber and 8.2 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6