Comparing Nutrients in 5 ounces Schar, Gluten-Free, Wheat-Free, Classic White Bread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Wheat-Free, Classic White Bread	6%	17%	77%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	11.7% 340kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	6.53% 6.34g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	4.33% 1.4g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	13% 17g	130g per day for Men 19-50 years
Sugars	6.53% 4.73g	NA	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	1.54% 1.1g	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	% 1.43g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	19% 7.23g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	NA	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.2% 0.72mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.72mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	2.43% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	6.87% 0.089mg	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	5.3% 21.3μg	14% 55.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	76.4% 68.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Schar, Gluten-Free, Wheat-Free, Classic White Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	22.5% 225mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	13.7% 0.12mg	5.83% 0.052mg	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	56% 4.5mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	1.4% 0.033mg	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	11% 78mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	2.75% 94mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	1.7% 62g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Valencia Oranges:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 5.9 times more Vitamin B1, 12.6 times more Vitamin B2 and 12.5 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.7 times more Vitamin B6 and 2.6 times more Vitamin B9 than Schar, Gluten-Free, Wheat-Free, Classic White Bread.

Comparing minerals per 5 ounces for Schar, Gluten-Free, Wheat-Free, Classic White Bread vs Valencia Oranges:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 4 times more Calcium, 2.4 times more Copper, 35.2 times more Iron, 7.7 times more Manganese, 3.2 times more Phosphorus, more Sodium and 7.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 2.7 times more Potassium and 2 times more Water than Schar, Gluten-Free, Wheat-Free, Classic White Bread.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw Valencia Oranges have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Schar, Gluten-Free, Wheat-Free, Classic White Bread has 4.9 times more Energy, 14.9 times more Fat, 27.9 times more Saturated Fat, 11.3 times more Omega 6, 3.9 times more Carbohydrate, 2 times more Fiber and 3.7 times more Protein than Raw Valencia Oranges.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread and Raw Valencia Oranges have similar amounts of Omega 3 per 5 oz.
• Both Schar, Gluten-Free, Wheat-Free, Classic White Bread as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.