Comparing Nutrients in 7 ounces Oranges with Peel VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Oranges with Peel	Oatmeal Bread	Recommended Dietary Allowance
Energy	4.3% 125kcal	18.4% 534kcal	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	4.36% 1.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	18.7% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 30.8g	74% 96g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	23.5% 8.93g	21% 7.94g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	10.4% 0.13mg	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	15% 59.5μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Oatmeal Bread	Recommended Dietary Allowance
Calcium	14% 139mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	46% 0.41mg	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	20% 1.6mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	NA	81% 1.87mg	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	6.24% 43.7mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	4.4% 163g	1.97% 73g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Oatmeal Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs Oatmeal Bread:

• 7 ounces of Oranges with Peel have 1.4 times more Vitamin B6 and more Vitamin C than Oatmeal Bread.
• While 7 oz of Oatmeal Bread contain 4 times more Vitamin B1, 4.8 times more Vitamin B2, 6.3 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Oatmeal Bread provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Oatmeal Bread have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Oatmeal Bread have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs Oatmeal Bread:

• 7 ounces of Oranges with Peel have 1.4 times more Potassium and 2.2 times more Water than Oatmeal Bread.
• While 7 oz of Oatmeal Bread contain 3.7 times more Copper, 3.4 times more Iron, 2.6 times more Magnesium, 5.7 times more Phosphorus, 35.1 times more Selenium, 223.5 times more Sodium and 9.3 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Oatmeal Bread contain similar levels of Calcium per seven ounces.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oatmeal Bread contain 4.3 times more Energy, 14.7 times more Fat, 20.1 times more Saturated Fat, 6.3 times more Omega 3, 36.4 times more Omega 6, 3.1 times more Carbohydrate and 6.5 times more Protein than Raw Oranges with Peel .
• Both Oranges with Peel and Oatmeal Bread offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6