Comparing Nutrients in 7 ounces Commercial Whole-wheat Bread VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Commercial Whole-wheat Bread	20%	12%	68%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Commercial Whole-wheat Bread	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	4.48% 1.43g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	17.2% 0.28g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	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% 84.8g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	NA	g per day for Men 19-50 years
Sucrose	% 0.06g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	44% 24.7g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Commercial Whole-wheat 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	65% 0.78mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	21% 83.3μg	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% 0mg	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	35% 5.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Commercial Whole-wheat Bread	Oranges with Peel	Recommended Dietary Allowance
Calcium	32% 319mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	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	61.3% 4.9mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	35.4% 149mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	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	60% 421mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	15% 504mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	60% 903mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	2.1% 77.4g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Commercial Whole-wheat Bread VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Commercial Whole-wheat Bread versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Commercial Whole-wheat Bread vs Oranges with Peel :

• 7 ounces of Commercial Whole-wheat Bread have 3.9 times more Vitamin B1, 3.3 times more Vitamin B2, 8.9 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain more Vitamin C than Commercially Prepared Whole-wheat Bread.
• 7 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Commercially Prepared Whole-wheat Bread as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Commercial Whole-wheat Bread vs Oranges with Peel :

• 7 ounces of Commercial Whole-wheat Bread have 2.3 times more Calcium, 4 times more Copper, 3.1 times more Iron, 5.4 times more Magnesium, 9.6 times more Phosphorus, 1.3 times more Potassium, 36.7 times more Selenium, 227.5 times more Sodium and 16.1 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.1 times more Water than Commercially Prepared Whole-wheat Bread.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Commercial Whole-wheat Bread have 4 times more Energy, 11.7 times more Fat, 20.6 times more Saturated Fat, 8.7 times more Omega 3, 32.9 times more Omega 6, 2.8 times more Carbohydrate, 1.3 times more Fiber and 9.6 times more Protein than Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6