Comparing Nutrients in 7 ounces Oranges with Peel VS White Wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
White Wheat Bread	18%	8%	74%

Macro Nutrients

	Oranges with Peel	White Wheat Bread	Recommended Dietary Allowance
Energy	4.3% 125kcal	16.3% 472kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	23.7% 30.8g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	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	23.5% 8.93g	48% 18.3g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	White Wheat 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	84.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	39% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	55.3% 8.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	15% 59.5μg	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	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	5.03% 0.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.7% 15.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	White Wheat Bread	Recommended Dietary Allowance
Calcium	14% 139mg	136% 1357mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	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	20% 1.6mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	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	6.24% 43.7mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	4.4% 163g	2.12% 78.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS White Wheat Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Oranges with Peel 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 Oranges with Peel vs White Wheat Bread:

• 7 ounces of Oranges with Peel have more Vitamin C than White Wheat Bread.
• While 7 oz of White Wheat Bread contain 5.1 times more Vitamin B1, 5.1 times more Vitamin B2, 8.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 4.2 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and White Wheat Bread provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of White Wheat Bread have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as White Wheat Bread have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

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

• 7 ounces of Oranges with Peel have 1.5 times more Potassium and 2.1 times more Water than White Wheat Bread.
• While 7 oz of White Wheat Bread contain 9.8 times more Calcium, 2.6 times more Copper, 6.1 times more Iron, 1.9 times more Magnesium, 4.7 times more Phosphorus, 23 times more Selenium, 239 times more Sodium and 8.6 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 Wheat Bread contain 3.8 times more Energy, 7.2 times more Fat, 5.2 times more Omega 3, 20 times more Omega 6, 2.8 times more Carbohydrate, 2 times more Fiber and 8.2 times more Protein than Raw Oranges with Peel .
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6