Comparing Nutrients in 100 grams Florida Oranges VS Frozen Whole Wheat Paratha Bread

Macros Ratio

	Protein	Fat	Carbs
Florida Oranges	6%	4%	90%
Frozen Whole Wheat Paratha Bread	8%	36%	56%

Macro Nutrients

	Florida Oranges	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Energy	1.6% 46kcal	11.2% 326kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	13.6% 13g	97g per day for Men 19-50 years
Saturated Fat	0.078% 0.025g	18.2% 5.83g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	14% 2.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.34% 1mg	290mg per day for Men 19-50 years
Carbohydrate	8.88% 11.5g	35% 45.4g	130g per day for Men 19-50 years
Sugars	12.6% 9.14g	5.72% 4.15g	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	0.48% 0.35g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	NA	% 1.75g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	25.3% 9.6g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Florida Oranges	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Vitamin A	1.22% 11μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	9.3% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.92% 0.051mg	6.15% 0.08mg	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	4.25% 17μg	2.5% 10μg	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	50% 45mg	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	1.2% 0.18mg	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Florida Oranges	Frozen Whole Wheat Paratha Bread	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	4.33% 0.039mg	16.2% 0.15mg	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	1.13% 0.09mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	8.8% 37mg	420mg per day for Men 19-50 years
Manganese	1.04% 0.024mg	46% 1.05mg	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	1.7% 12mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	30% 452mg	1500mg per day for Men 19-50 years
Zinc	0.73% 0.08mg	7.45% 0.82mg	11mg per day for Men 19-50 years
Water	2.36% 87g	0.91% 33.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Florida Oranges VS Frozen Whole Wheat Paratha Bread per 100 g

Compare the macro and micronutrient content in 100 g of Florida Oranges versus 100 g of Frozen Whole Wheat Paratha Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Florida Oranges vs Frozen Whole Wheat Paratha Bread:

• 100 grams of Florida Oranges have 1.7 times more Vitamin B9 and more Vitamin C than Frozen Whole Wheat Paratha Bread.
• While 100 g of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 1.9 times more Vitamin B2, 4.6 times more Vitamin B3, 1.9 times more Vitamin B5, 1.6 times more Vitamin B6, 7.5 times more Vitamin E and more Vitamin K than Raw Florida Oranges.
• Both Florida Oranges and Frozen Whole Wheat Paratha Bread provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Florida Oranges have insufficient amounts of Vitamin E and Vitamin K
• 100 grams of Frozen Whole Wheat Paratha Bread have insufficient amounts of Vitamin C
• Both Raw Florida Oranges as well as Frozen Commercially Prepared Whole Wheat Paratha Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Florida Oranges vs Frozen Whole Wheat Paratha Bread:

• 100 grams of Florida Oranges have 1.7 times more Calcium, 1.2 times more Potassium and 2.6 times more Water than Frozen Whole Wheat Paratha Bread.
• While 100 g of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 3.7 times more Copper, 17.9 times more Iron, 3.7 times more Magnesium, 43.9 times more Manganese, 10 times more Phosphorus, 14.2 times more Selenium, more Sodium and 10.3 times more Zinc than Raw Florida Oranges.
• 100 grams of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Florida Oranges have 2.2 times more Sugars than Frozen Whole Wheat Paratha Bread.
• While 100 g of Frozen Commercially Prepared Whole Wheat Paratha Bread contain 7.1 times more Energy, 62.9 times more Fat, 233 times more Saturated Fat, 6.3 times more Omega 3, 77.6 times more Omega 6, 3.9 times more Carbohydrate, 4 times more Fiber and 9.1 times more Protein than Raw Florida Oranges.
• 100 grams of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein