Comparing Nutrients in 7 ounces Oranges with Peel VS White Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
White Reduced-calorie Bread	15%	10%	75%

Macro Nutrients

	Oranges with Peel	White Reduced-calorie Bread	Recommended Dietary Allowance
Energy	4.3% 125kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	6.2% 1.05g	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	67.6% 88g	130g per day for Men 19-50 years
Sugars	NA	13% 9.45g	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	50.7% 19.2g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	White Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	45% 7.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.4% 0.083mg	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	47% 189μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	23% 0.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	157% 141mg	1.1% 0.99mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	White Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	14% 139mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	72.8% 0.65mg	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	79% 6.33mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	33.7% 0.78mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	78.3% 43μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	63.4% 951mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	4.4% 163g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS White Reduced-calorie Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Oranges with Peel vs White Reduced-calorie Bread:

• 7 ounces of Oranges with Peel have 2.2 times more Vitamin B6 and 142 times more Vitamin C than White Reduced-calorie Bread.
• While 7 oz of White Reduced-calorie Bread contain 4.1 times more Vitamin B1, 5.8 times more Vitamin B2, 7.3 times more Vitamin B3, 1.4 times more Vitamin B5, 3.2 times more Vitamin B9 and more Vitamin B12 than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• 7 ounces of White Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as White Reduced-calorie Bread have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Oranges with Peel vs White Reduced-calorie Bread:

• 7 ounces of Oranges with Peel have 2.6 times more Potassium and 1.9 times more Water than White Reduced-calorie Bread.
• While 7 oz of White Reduced-calorie Bread contain 1.3 times more Calcium, 5.8 times more Copper, 4 times more Iron, 1.6 times more Magnesium, 5.5 times more Phosphorus, 31 times more Selenium, 239.5 times more Sodium and 12.2 times more Zinc than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of White Reduced-calorie Bread contain 3.3 times more Energy, 8.3 times more Fat, 12.1 times more Omega 6, 2.9 times more Carbohydrate, 2.2 times more Fiber and 6.7 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 6
• Both Raw Oranges with Peel as well as White Reduced-calorie Bread provide inadequate amounts of Omega 3 in seven ounces.