Comparing Nutrients in 7 ounces Florida Oranges VS Bolillo Mexican Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Bolillo Mexican Bread	13%	16%	71%

Macro Nutrients

	Florida Oranges	Bolillo Mexican Bread	Recommended Dietary Allowance
Energy	3.15% 91kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	8.7% 2.8g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	11.3% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	85% 111g	130g per day for Men 19-50 years
Sugars	25% 18g	9.7% 7.04g	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	3.15% 2.3g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Bolillo Mexican Bread	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	69.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	16% 0.21mg	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	8.43% 33.7μg	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	10.7% 0.26μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.3mg	0.44% 0.4mg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	18% 21.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Bolillo Mexican Bread	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	29.8% 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	2.23% 0.18mg	97% 7.74mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	2.07% 0.048mg	58.7% 1.35mg	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	3.4% 24mg	31.5% 220mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	4.67% 173g	1.4% 51.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Bolillo Mexican Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs Bolillo Mexican Bread:

• 7 ounces of Florida Oranges have 225 times more Vitamin C than Bolillo Mexican Bread.
• While 7 oz of Bollilo Mexican Roll Bread contain 6.8 times more Vitamin B1, 10.8 times more Vitamin B2, 14 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B6, 7.5 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin K
• 7 ounces of Bolillo Mexican Bread have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Bollilo Mexican Roll Bread have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs Bolillo Mexican Bread:

• 7 ounces of Florida Oranges have 1.3 times more Potassium and 3.3 times more Water than Bolillo Mexican Bread.
• While 7 oz of Bollilo Mexican Roll Bread contain 3.5 times more Copper, 43.3 times more Iron, 3 times more Magnesium, 28.3 times more Manganese, 9.3 times more Phosphorus, 77.6 times more Selenium, more Sodium and 11 times more Zinc than Raw Florida Oranges.
• Both Florida Oranges and Bolillo Mexican Bread contain similar levels of Calcium per seven ounces.
• 7 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Florida Oranges have 2.6 times more Sugars than Bolillo Mexican Bread.
• While 7 oz of Bollilo Mexican Roll Bread contain 6.9 times more Energy, 27.6 times more Fat, 56 times more Saturated Fat, 4.6 times more Omega 3, 31.2 times more Omega 6, 4.8 times more Carbohydrate and 15.2 times more Protein than Raw Florida Oranges.
• Both Florida Oranges and Bolillo Mexican Bread offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein