Comparing Nutrients in 7 ounces Oranges VS Bread, white, commercially prepared, toasted, low sodium no salt

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Bread, white, commercially prepared, toasted, low sodium no salt	12%	12%	76%

Macro Nutrients

	Oranges	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Energy	3.2% 93kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	83% 108g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	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	12.5% 4.76g	NA	38g per day for Men 19-50 years
Protein	3.33% 1.87g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Oranges	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	68.6% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	51.4% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	48.7% 7.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	15% 59.5μg	47% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	117% 106mg	0% 0mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Bread, white, commercially prepared, toasted, low sodium no salt	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	30.4% 0.27mg	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	2.5% 0.2mg	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	36.3% 0.84mg	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	3.97% 27.8mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	49.7% 746mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.65% 172g	1.63% 60.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Raw Oranges have more Vitamin C than Bread, white, commercially prepared, toasted, low sodium no salt.
• While Bread, white, commercially prepared, toasted, low sodium no salt contains 4.8 times more Vitamin B1, 8.4 times more Vitamin B2, 13.9 times more Vitamin B3 and 3.2 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Bread, white, commercially prepared, toasted, low sodium no salt have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Oranges as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Bread, white, commercially prepared, toasted, low sodium no salt:

• Raw Oranges have 1.4 times more Potassium and 2.9 times more Water than Bread, white, commercially prepared, toasted, low sodium no salt.
• While Bread, white, commercially prepared, toasted, low sodium no salt contains 3 times more Calcium, 3.1 times more Copper, 33.3 times more Iron, 2.6 times more Magnesium, 16.8 times more Manganese, 7.4 times more Phosphorus, more Sodium and 9.7 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Bread, white, commercially prepared, toasted, low sodium no salt contains 6.2 times more Energy, 33.3 times more Fat, 59.5 times more Saturated Fat, 5.6 times more Omega 3, 43.3 times more Omega 6, 4.6 times more Carbohydrate and 9.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Bread, white, commercially prepared, toasted, low sodium no salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.