Comparing Nutrients in 5 ounces Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Valencia Oranges	Recommended Dietary Allowance
Energy	15% 438kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	13.6% 13.2g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	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	53.5% 69.6g	13% 17g	130g per day for Men 19-50 years
Sugars	19% 14g	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	2.7% 1.97g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.3% 6.95g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain 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	21.3% 0.26mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	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	9.8% 0.13mg	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	NA	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

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Valencia Oranges	Recommended Dietary Allowance
Calcium	8.5% 85mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	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	13.5% 1.08mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	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	15.6% 109mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	7.46% 254mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	48% 723mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	1.24% 46g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Valencia Oranges:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 2.1 times more Vitamin B1, 8 times more Vitamin B2, 5.1 times more Vitamin B3 and 1.4 times more Vitamin B6 than Raw Valencia Oranges.

Comparing minerals per 5 ounces for Udi's, Gluten Free, Soft & Hearty Whole Grain Bread vs Valencia Oranges:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 1.5 times more Calcium, 2 times more Copper, 8.4 times more Iron, 3.1 times more Magnesium, 22 times more Manganese, 4.5 times more Phosphorus, more Sodium and 9.7 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.5 times more Potassium and 2.7 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.

Comparison of macro-nutrients per 5 ounces:

• Udi's, Gluten Free, Soft & Hearty Whole Grain Bread has 6.3 times more Energy, 31.1 times more Fat, 52.2 times more Omega 3, 35.7 times more Omega 6, 4.1 times more Carbohydrate, 2 times more Fiber and 7 times more Protein than Raw Valencia Oranges.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread as well as Raw Valencia Oranges have insufficient amounts of Glucose and Sucrose in 5 oz.