Comparing Nutrients in 7 ounces Valencia Oranges VS Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Raisin Bread	11%	14%	75%

Macro Nutrients

	Valencia Oranges	Raisin Bread	Recommended Dietary Allowance
Energy	3.35% 97kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	7.5% 1.27g	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	80% 104g	130g per day for Men 19-50 years
Sugars	NA	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	13% 4.96g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	3.7% 2.06g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Raisin Bread	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	10.5% 0.14mg	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	17% 67.5μg	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	107% 96mg	0.22% 0.2mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Raisin Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	43.7% 0.39mg	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	45.4% 3.63mg	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% 0.046mg	43.2% 0.99mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	10.4% 355mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	4.63% 171g	1.8% 66.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Raisin Bread per 7 oz

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

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

• 7 ounces of Valencia Oranges have 485 times more Vitamin C than Raisin Bread.
• While 7 oz of Unenriched Raisin Bread contain 2 times more Vitamin B1, 4.3 times more Vitamin B2, 5.5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Valencia Oranges.
• Both Valencia Oranges and Raisin Bread provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Valencia Oranges have insufficient amounts of Vitamin B3
• 7 ounces of Raisin Bread have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Unenriched Raisin Bread have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Valencia Oranges have 2.6 times more Water than Raisin Bread.
• While 7 oz of Unenriched Raisin Bread contain 1.7 times more Calcium, 5.4 times more Copper, 20.3 times more Iron, 2.6 times more Magnesium, 21.8 times more Manganese, 6.4 times more Phosphorus, 1.3 times more Potassium, more Sodium and 12 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 Unenriched Raisin Bread contain 5.6 times more Energy, 14.7 times more Fat, 30.9 times more Saturated Fat, 2.4 times more Omega 3, 14.6 times more Omega 6, 4.4 times more Carbohydrate, 1.7 times more Fiber and 7.6 times more Protein than Raw Valencia Oranges.
• 7 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein