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

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Oranges	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	3.2% 93kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	4.48% 1.43g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	17.2% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	17% 2.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	65% 84.8g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	12% 8.6g	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	6.05% 4.4g	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	% 2.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	31.3% 12g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	33% 0.43mg	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	21% 83.3μg	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	117% 106mg	0% 0mg	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	2.4% 0.36mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	32% 319mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	50% 0.45mg	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	61.3% 4.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	188% 4.3mg	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	60% 421mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	15% 504mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	93% 51μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	4.65% 172g	2.1% 77.4g	3700g per day for Men 19-50 years

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

• Raw Oranges have more Vitamin A and more Vitamin C than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 4.5 times more Vitamin B1, 4.2 times more Vitamin B2, 15.7 times more Vitamin B3, 2.6 times more Vitamin B5, 3.6 times more Vitamin B6, 1.4 times more Vitamin B9, 14.8 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Oranges have 2.2 times more Water than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 4 times more Calcium, 5 times more Copper, 24.7 times more Iron, 7.5 times more Magnesium, 87 times more Manganese, 15.1 times more Phosphorus, 1.4 times more Potassium, 51.4 times more Selenium, more Sodium and 25.3 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.2 times more Sugars than Commercially Prepared Whole-wheat Bread.
• While Commercially Prepared Whole-wheat Bread contains 5.4 times more Energy, 29.2 times more Fat, 48.1 times more Saturated Fat, 19.9 times more Omega 3, 80.3 times more Omega 6, 3.6 times more Carbohydrate, 2.5 times more Fiber and 13.2 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.