Comparing Nutrients in 7 ounces Oat Bran Reduced-calorie Bread VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Reduced-calorie Bread	14%	13%	73%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Oat Bran Reduced-calorie Bread	Florida Oranges	Recommended Dietary Allowance
Energy	13.8% 399kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	2.76% 0.88g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	17.6% 23g	130g per day for Men 19-50 years
Sugars	9.63% 7g	25% 18g	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	62.7% 24g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	28.3% 16g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Reduced-calorie Bread	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.7% 7.47mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	7.8% 0.1mg	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	40% 161μg	8.43% 33.7μg	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	0% 0mg	99% 89.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.7% 0.56mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Reduced-calorie Bread	Florida Oranges	Recommended Dietary Allowance
Calcium	11.3% 113mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	8.6% 0.077mg	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	78% 6.25mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	2.07% 0.048mg	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	39.4% 276mg	3.4% 24mg	700mg per day for Men 19-50 years
Potassium	5.95% 202mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	60.7% 911mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	1.44% 0.16mg	11mg per day for Men 19-50 years
Water	2.47% 91g	4.67% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Bran Reduced-calorie Bread VS Florida Oranges per 7 oz

Compare the macro and micronutrient content in 7 oz of Oat Bran Reduced-calorie Bread versus 7 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oat Bran Reduced-calorie Bread vs Florida Oranges:

• 7 ounces of Oat Bran Reduced-calorie Bread have 3.5 times more Vitamin B1, 5.1 times more Vitamin B2, 9.4 times more Vitamin B3, 2 times more Vitamin B5, 2 times more Vitamin B6 and 4.8 times more Vitamin B9 than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain more Vitamin C than Oat Bran Reduced-calorie Bread.
• 7 ounces of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Oat Bran Reduced-calorie Bread as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oat Bran Reduced-calorie Bread vs Florida Oranges:

• 7 ounces of Oat Bran Reduced-calorie Bread have 1.3 times more Calcium, 7.5 times more Copper, 35 times more Iron, 5.5 times more Magnesium, 45.9 times more Manganese, 11.6 times more Phosphorus, 41.2 times more Selenium, more Sodium and 13.1 times more Zinc than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 1.7 times more Potassium and 1.9 times more Water than Oat Bran Reduced-calorie Bread.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oat Bran Reduced-calorie Bread have 4.4 times more Energy, 15.2 times more Fat, 9.3 times more Omega 3, 50.5 times more Omega 6, 3.6 times more Carbohydrate, 5 times more Fiber and 11.4 times more Protein than Florida Oranges.
• While 7 oz of Raw Florida Oranges contain 2.6 times more Sugars than Oat Bran Reduced-calorie Bread.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein