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

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	9%	27%	64%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	15% 438kcal	3.08% 89.3kcal	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	17% 22g	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	16.8% 6.38g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Soft & Hearty Whole Grain Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	NA	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.8% 0.13mg	10% 0.13mg	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	10.6% 42.5μg	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	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	8.5% 85mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	8.98% 0.081mg	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	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	31% 0.72mg	NA	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	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	5.13% 174mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	48% 723mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	7.47% 0.82mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	1.24% 46g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Udi's, Gluten Free, Soft & Hearty Whole Grain Bread VS Oranges with Peel per 5 oz

Compare the macro and micronutrient content in 5 oz of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread versus 5 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have 1.8 times more Vitamin B1, 6.4 times more Vitamin B2 and 2.8 times more Vitamin B3 than Oranges with Peel .
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Oranges with Peel provide similar amounts of Vitamin B6 per five ounces.

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

• 5 ounces of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have 1.3 times more Copper, 2.2 times more Magnesium, 3.5 times more Phosphorus, 255 times more Sodium and 5.3 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.6 times more Potassium and 2.5 times more Water than Udi's, Gluten Free, Soft & Hearty Whole Grain Bread.
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Oranges with Peel contain similar levels of Calcium and Iron per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Udi's, Gluten Free, Soft & Hearty Whole Grain Bread have 4.9 times more Energy, 31.1 times more Fat, 52.2 times more Omega 3, 35.7 times more Omega 6, 3.2 times more Carbohydrate and 5.6 times more Protein than Oranges with Peel .
• Both Udi's, Gluten Free, Soft & Hearty Whole Grain Bread and Oranges with Peel offer comparable quantities of Fiber per five ounces.
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6