Comparing Nutrients in 7 ounces Navel Oranges VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Navel Oranges	White Wheat Bread	Recommended Dietary Allowance
Energy	3.35% 97kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	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	19% 25g	67% 87g	130g per day for Men 19-50 years
Sugars	23.3% 17g	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	6.16% 4.47g	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	% 3.9g	% 2.98g	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	48% 18.3g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	White Wheat 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	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.27% 0.84mg	55.3% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	17% 67.5μg	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	130% 117mg	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% 0.3mg	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

	Navel 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	3.22% 0.26mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	2.5% 0.058mg	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	6.52% 45.6mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	9.7% 329mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	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	4.6% 171g	2.12% 78.6g	3700g per day for Men 19-50 years

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

• Raw Navel Oranges have more Vitamin A and more Vitamin C than White Wheat Bread.
• While White Wheat Bread contains 7.5 times more Vitamin B1, 5 times more Vitamin B2, 10.5 times more Vitamin B3, 1.7 times more Vitamin B5, 3.7 times more Vitamin B9, 2.5 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges and White Wheat Bread have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Navel Oranges as well as White Wheat Bread have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Navel Oranges have 1.3 times more Potassium and 2.2 times more Water than White Wheat Bread.
• While White Wheat Bread contains 15.9 times more Calcium, 3.8 times more Copper, 37.6 times more Iron, 2.4 times more Magnesium, 21.9 times more Manganese, 4.5 times more Phosphorus, more Selenium, 478 times more Sodium and 11.9 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 7 ounces:

• Raw Navel Oranges have 1.7 times more Sugars than White Wheat Bread.
• While White Wheat Bread contains 4.9 times more Energy, 14.3 times more Fat, 37.1 times more Saturated Fat, 9.2 times more Omega 3, 38.2 times more Omega 6, 3.5 times more Carbohydrate, 4.2 times more Fiber and 11.7 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and White Wheat Bread have similar amounts of Fructose per 7 oz.
• Both Raw Navel Oranges as well as White Wheat Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.