Comparing Nutrients in 7 ounces Florida Oranges VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Florida Oranges	White Wheat Bread	Recommended Dietary Allowance
Energy	3.15% 91kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	10.3% 1.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	67% 87g	130g per day for Men 19-50 years
Sugars	25% 18g	13.7% 9.92g	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	7.4% 5.36g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	48% 18.3g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	White 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	16.5% 0.2mg	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	55.3% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.8% 0.1mg	12.2% 0.16mg	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	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	99% 89.3mg	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.7% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	White Wheat Bread	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	33% 0.3mg	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	121% 9.7mg	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	2.07% 0.048mg	54.7% 1.26mg	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	29% 204mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	4.67% 173g	2.12% 78.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS White Wheat Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Florida Oranges vs White Wheat Bread:

• 7 ounces of Florida Oranges have more Vitamin C than White Wheat Bread.
• While 7 oz of White Wheat Bread contain 5.1 times more Vitamin B1, 6.4 times more Vitamin B2, 11.1 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, 7.5 times more Vitamin B9, 2.1 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• 7 ounces of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of White Wheat Bread have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as White Wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Florida Oranges vs White Wheat Bread:

• 7 ounces of Florida Oranges have 1.3 times more Potassium and 2.2 times more Water than White Wheat Bread.
• While 7 oz of White Wheat Bread contain 15.9 times more Calcium, 3.8 times more Copper, 54.3 times more Iron, 2.6 times more Magnesium, 26.4 times more Manganese, 8.6 times more Phosphorus, 32.2 times more Selenium, more Sodium and 11.9 times more Zinc than Raw Florida Oranges.
• 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 1.8 times more Sugars than White Wheat Bread.
• While 7 oz of White Wheat Bread contain 5.2 times more Energy, 10.2 times more Fat, 7.5 times more Omega 3, 28.4 times more Omega 6, 3.8 times more Carbohydrate, 3.8 times more Fiber and 15.2 times more Protein than Raw Florida Oranges.
• 7 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein