Comparing Nutrients in 100 grams Toasted Oat Bran Bread VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Bread	17%	16%	67%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Toasted Oat Bran Bread	Florida Oranges	Recommended Dietary Allowance
Energy	8.93% 259kcal	1.6% 46kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	7.13% 0.11g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	10.3% 1.75g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.6% 43.7g	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	11.7% 8.46g	12.6% 9.14g	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	13% 4.9g	6.3% 2.4g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	1.25% 0.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	1.22% 11μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.4% 0.34mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	3.92% 0.051mg	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	17.3% 69μg	4.25% 17μg	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	0% 0mg	50% 45mg	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	3.2% 0.48mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Florida Oranges	Recommended Dietary Allowance
Calcium	7.1% 71mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	14.2% 0.13mg	4.33% 0.039mg	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	43% 3.43mg	1.13% 0.09mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	1.04% 0.024mg	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	16.6% 116mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	4.97% 169mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	26% 387mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	0.73% 0.08mg	11mg per day for Men 19-50 years
Water	1.04% 38.5g	2.36% 87g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Toasted Oat Bran Bread vs Florida Oranges:

• Toasted Oat Bran Bread has 4.4 times more Vitamin B1, 8.6 times more Vitamin B2, 11.9 times more Vitamin B3, 4.1 times more Vitamin B9, 2.7 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• While Raw Florida Oranges contain 5.5 times more Vitamin A, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and more Vitamin C than Toasted Oat Bran Bread.
• Both Toasted Oat Bran Bread as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Toasted Oat Bran Bread vs Florida Oranges:

• Toasted Oat Bran Bread has 1.7 times more Calcium, 3.3 times more Copper, 38.1 times more Iron, 3.4 times more Magnesium, 31.7 times more Manganese, 9.7 times more Phosphorus, 66 times more Selenium, more Sodium and 13.1 times more Zinc than Raw Florida Oranges.
• While Raw Florida Oranges contain 1.4 times more Potassium and 2.3 times more Water than Toasted Oat Bran Bread.

Comparison of macro-nutrients per 100 grams:

• Toasted Oat Bran Bread has 5.6 times more Energy, 22.9 times more Fat, 30.6 times more Saturated Fat, 10.4 times more Omega 3, 56.4 times more Omega 6, 3.8 times more Carbohydrate, 2 times more Fiber and 16.3 times more Protein than Raw Florida Oranges.
• Both Toasted Oat Bran Bread and Raw Florida Oranges have similar amounts of Sugars per 100 g.
• Both Toasted Oat Bran Bread as well as Raw Florida Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.