Comparing Nutrients in 7 ounces Wheat Reduced-calorie Bread VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Wheat Reduced-calorie Bread	21%	11%	68%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Wheat Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	15% 431kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	10% 7.36g	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	4.43% 3.2g	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	% 1.9g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58% 22g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	47.2% 26.4g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Wheat Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58% 0.69mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	14% 0.18mg	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	45% 181μg	15% 59.5μg	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	0.22% 0.2mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Reduced-calorie Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	32.3% 323mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	12.6% 0.11mg	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	72% 5.77mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	20.3% 85.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	42.2% 296mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	8.75% 298mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	110% 60.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	44% 659mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.12% 78.6g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Wheat Reduced-calorie Bread vs Oranges with Peel :

• Wheat Reduced-calorie Bread has 3.5 times more Vitamin B1, 2.8 times more Vitamin B2, 7.6 times more Vitamin B3 and 3 times more Vitamin B9 than Raw Oranges with Peel .
• While Raw Oranges with Peel contain more Vitamin A, 1.6 times more Vitamin B6 and 710 times more Vitamin C than Wheat Reduced-calorie Bread.
• Both Wheat Reduced-calorie Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Wheat Reduced-calorie Bread vs Oranges with Peel :

• Wheat Reduced-calorie Bread has 2.3 times more Calcium, 3 times more Copper, 3.6 times more Iron, 3.1 times more Magnesium, 6.8 times more Phosphorus, 43.4 times more Selenium, 166 times more Sodium and 12.3 times more Zinc than Raw Oranges with Peel .
• While Raw Oranges with Peel contain 1.3 times more Potassium and 2.1 times more Water than Wheat Reduced-calorie Bread.

Comparison of macro-nutrients per 7 ounces:

• Wheat Reduced-calorie Bread has 3.4 times more Energy, 9.7 times more Fat, 24 times more Saturated Fat, 5.5 times more Omega 3, 25 times more Omega 6, 2.7 times more Carbohydrate, 2.5 times more Fiber and 10.2 times more Protein than Raw Oranges with Peel .
• Both Wheat Reduced-calorie Bread as well as Raw Oranges with Peel have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.