Comparing Nutrients in 7 ounces Bread, white, commercially prepared, toasted VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Bread, white, commercially prepared, toasted	12%	12%	76%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Bread, white, commercially prepared, toasted	Valencia Oranges	Recommended Dietary Allowance
Energy	20% 575kcal	3.35% 97kcal	2900kcal per day for Men 19-50 years
Fat	8.2% 7.94g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.74% 1.5g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	22% 3.7g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0.68% 2mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	18% 23.6g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	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	15% 5.75g	13% 4.96g	38g per day for Men 19-50 years
Protein	32% 18g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Bread, white, commercially prepared, toasted	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.6% 0.82mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.4% 0.67mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.7% 7.8mg	3.4% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	9.92% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	9.6% 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	51.6% 206μg	19.3% 77.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.65% 0.04μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	107% 96mg	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	3.18% 0.48mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, white, commercially prepared, toasted	Valencia Oranges	Recommended Dietary Allowance
Calcium	23.6% 236mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	8.16% 0.073mg	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	82.6% 6.6mg	2.23% 0.18mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	36.3% 0.84mg	2% 0.046mg	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	29% 204mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	10.4% 355mg	3400mg per day for Men 19-50 years
Selenium	112% 61.5μg	NA	55μg per day for Men 19-50 years
Sodium	71% 1066mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	1.63% 60.3g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Bread, white, commercially prepared, toasted vs Valencia Oranges:

• Bread, white, commercially prepared, toasted has 4.8 times more Vitamin B1, 8.4 times more Vitamin B2, 14.3 times more Vitamin B3 and 2.7 times more Vitamin B9 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain more Vitamin A and more Vitamin C than Bread, white, commercially prepared, toasted.
• Both Bread, white, commercially prepared, toasted and Raw Valencia Oranges have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Bread, white, commercially prepared, toasted as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Bread, white, commercially prepared, toasted vs Valencia Oranges:

• Bread, white, commercially prepared, toasted has 3 times more Calcium, 3.7 times more Copper, 37 times more Iron, 2.6 times more Magnesium, 18.3 times more Manganese, 6.1 times more Phosphorus, more Sodium and 11.3 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.4 times more Potassium and 2.8 times more Water than Bread, white, commercially prepared, toasted.

Comparison of macro-nutrients per 7 ounces:

• Bread, white, commercially prepared, toasted has 5.9 times more Energy, 13.3 times more Fat, 21.8 times more Saturated Fat, 13.8 times more Omega 3, 42.5 times more Omega 6, 4.6 times more Carbohydrate and 8.7 times more Protein than Raw Valencia Oranges.
• Both Bread, white, commercially prepared, toasted and Raw Valencia Oranges have similar amounts of Fiber per 7 oz.
• Both Bread, white, commercially prepared, toasted as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.