Comparing Nutrients in 100 grams Oranges with Peel VS Toasted Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Toasted Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Oranges with Peel	Toasted Multi-grain Bread	Recommended Dietary Allowance
Energy	2.17% 63kcal	9.93% 288kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	36.2% 47g	130g per day for Men 19-50 years
Sugars	NA	9.57% 6.94g	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	3.7% 2.67g	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	% 1.84g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12% 4.5g	21.3% 8.1g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Toasted Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	22% 0.29mg	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	7.5% 30μg	17.5% 70μg	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	79% 71mg	0.11% 0.1mg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Toasted Multi-grain Bread	Recommended Dietary Allowance
Calcium	7% 70mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	34% 0.31mg	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	10% 0.8mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	3.14% 22mg	35.3% 247mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	65% 35.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	0.85% 31.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Toasted Multi-grain Bread per 100 g

Compare the macro and micronutrient content in 100 g of Oranges with Peel versus 100 g of Toasted Multi-grain Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oranges with Peel vs Toasted Multi-grain Bread:

• 100 grams of Oranges with Peel have 710 times more Vitamin C than Toasted Multi-grain Bread.
• While 100 g of Toasted Multi-grain Bread with Whole-grain contain 2.4 times more Vitamin B1, 2.8 times more Vitamin B2, 8.8 times more Vitamin B3, 3.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Toasted Multi-grain Bread provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Toasted Multi-grain Bread have insufficient amounts of Vitamin C
• Both Raw Oranges with Peel as well as Toasted Multi-grain Bread with Whole-grain have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Toasted Multi-grain Bread:

• 100 grams of Oranges with Peel have 2.6 times more Water than Toasted Multi-grain Bread.
• While 100 g of Toasted Multi-grain Bread with Whole-grain contain 1.6 times more Calcium, 5.4 times more Copper, 3.4 times more Iron, 6.1 times more Magnesium, 11.2 times more Phosphorus, 1.3 times more Potassium, 51.1 times more Selenium, 207 times more Sodium and 16.8 times more Zinc than Raw Oranges with Peel .
• 100 grams of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Toasted Multi-grain Bread with Whole-grain contain 4.6 times more Energy, 15.3 times more Fat, 27.1 times more Saturated Fat, 13.9 times more Omega 3, 41.2 times more Omega 6, 3 times more Carbohydrate, 1.8 times more Fiber and 11.2 times more Protein than Raw Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6