Comparing Nutrients in 7 ounces Navel Oranges VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Navel Oranges	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	3.35% 97kcal	19.7% 572kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	9.4% 9.13g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	5.88% 1.9g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	27.7% 0.44g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	72% 93g	130g per day for Men 19-50 years
Sugars	23.3% 17g	19% 13.8g	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	6.16% 4.47g	7.3% 5.3g	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	% 3.9g	% 3.65g	g per day for Men 19-50 years
Sucrose	% 8.5g	% 0g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	42.3% 16g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	51.5% 29g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Toasted Multi-grain 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	11.2% 0.13mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	54.5% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.5% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	43.7% 0.57mg	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	17% 67.5μg	34.7% 139μg	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	130% 117mg	0.22% 0.2mg	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% 0.3mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	8.6% 0.077mg	67.7% 0.61mg	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	3.22% 0.26mg	67.5% 5.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	40% 169mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	190% 4.37mg	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	6.52% 45.6mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	54.8% 822mg	1500mg per day for Men 19-50 years
Zinc	1.44% 0.16mg	33.4% 3.67mg	11mg per day for Men 19-50 years
Water	4.6% 171g	1.7% 62.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Navel Oranges vs Toasted Multi-grain Bread:

• Raw Navel Oranges have more Vitamin A and 591 times more Vitamin C than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 3.6 times more Vitamin B1, 2.8 times more Vitamin B2, 10.3 times more Vitamin B3, 1.4 times more Vitamin B5, 3.6 times more Vitamin B6, 2.1 times more Vitamin B9, 2.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Navel Oranges vs Toasted Multi-grain Bread:

• Raw Navel Oranges have 2.7 times more Water than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 2.6 times more Calcium, 7.9 times more Copper, 20.9 times more Iron, 7.7 times more Magnesium, 75.9 times more Manganese, 10.7 times more Phosphorus, 1.5 times more Potassium, more Selenium, 414 times more Sodium and 23.1 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 1.2 times more Sugars than Toasted Multi-grain Bread with Whole-grain.
• While Toasted Multi-grain Bread with Whole-grain contains 5.9 times more Energy, 30.7 times more Fat, 55.8 times more Saturated Fat, 24.8 times more Omega 3, 78.8 times more Omega 6, 3.8 times more Carbohydrate, 3.7 times more Fiber and 16 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Toasted Multi-grain Bread with Whole-grain have similar amounts of Fructose per 7 oz.
• Both Raw Navel Oranges as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.