Comparing Nutrients in 7 ounces Valencia Oranges VS Potato Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Potato Bread	19%	11%	70%

Macro Nutrients

	Valencia Oranges	Potato Bread	Recommended Dietary Allowance
Energy	3.35% 97kcal	18.2% 528kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0% 0g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.6g	72% 93g	130g per day for Men 19-50 years
Sugars	NA	25.7% 18.6g	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	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	13% 4.96g	33% 12.5g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	44.3% 25g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Potato Bread	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	15.5% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	32.4% 1.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	35.4% 0.46mg	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	19.3% 77.4μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12.4% 0.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	107% 96mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.2% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Potato Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	37.3% 373mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	20.7% 0.19mg	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	2.23% 0.18mg	56% 4.47mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	2% 0.046mg	22% 0.5mg	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	4.8% 33.7mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	42% 1425mg	3400mg per day for Men 19-50 years
Selenium	NA	34.3% 19μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	49.6% 744mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	4.63% 171g	1.8% 66.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Potato Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Valencia Oranges versus 7 oz of Potato Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Valencia Oranges vs Potato Bread:

• 7 ounces of Valencia Oranges have more Vitamin C than Potato Bread.
• While 7 oz of Potato Bread contain 2 times more Vitamin A, 2.2 times more Vitamin B1, 2.7 times more Vitamin B2, 4.6 times more Vitamin B3, 3.3 times more Vitamin B5, 3.7 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin B12 than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin B12
• 7 ounces of Potato Bread have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Potato Bread have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Valencia Oranges vs Potato Bread:

• 7 ounces of Valencia Oranges have 2.6 times more Water than Potato Bread.
• While 7 oz of Potato Bread contain 4.7 times more Calcium, 2.5 times more Copper, 25 times more Iron, 2.8 times more Magnesium, 11 times more Manganese, 21.7 times more Phosphorus, 4 times more Potassium, more Sodium and 24 times more Zinc than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Potato Bread contain 5.4 times more Energy, 10.4 times more Fat, 4 times more Carbohydrate, 2.5 times more Fiber and 12 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy and Protein
• Both Raw Valencia Oranges as well as Potato Bread provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.