Comparing Nutrients in 7 ounces Valencia OrangesVS Whole-wheat Pita Bread

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Whole-wheat Pita Bread

14%

80%

7 oz ▼

Macro Nutrients

Valencia Orangesvs Whole-wheat Pita Bread

3.35%97kcal

Energy

18%520kcal

97 kcalvs520 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g

Fat

3.5%3.4g

0.6 gvs3.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.22%0.069g

Saturated Fat

1.3%0.41g

0.069 gvs0.41 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2%0.032g

Omega 3

6.45%0.1g

0.032 gvs0.1 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.51%0.087g

Omega 6

11.7%2g

0.087 gvs2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18%23.6g

Carbohydrate

85.3%111g

23.6 gvs111 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

7.86%5.7g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs5.7 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%4.96g

Fiber

32%12g

4.96 gvs12 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.7%2.06g

Protein

34.7%19.4g

2.06 gvs19.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Valencia Orangesvs Whole-wheat Pita Bread

2.65%24μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

24 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.4%0.17mg

Vitamin B1

56%0.67mg

Thiamine

0.17 mgvs0.67 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.1%0.079mg

Vitamin B2

12.2%0.16mg

Riboflavin

0.079 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.4%0.54mg

Vitamin B3

35.2%5.64mg

Niacin, nicotinic acid, niacinamide

0.54 mgvs5.64 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.92%0.5mg

Vitamin B5

33%1.65mg

Pantothenic acid

0.5 mgvs1.65 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.6%0.13mg

Vitamin B6

40.5%0.53mg

Pyridoxine

0.13 mgvs0.53 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19.3%77.4μg

Vitamin B9

17.4%69.5μg

Folates and Folic Acid

77.4 μgvs69.5 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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107%96mg

Vitamin C

0%0mg

Ascorbic acid

96 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

8.07%1.2mg

Tocopherols and Tocotrienols

NA mgvs1.2 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

2.3%2.78μg

Phytomenadione or phylloquinone

NA μgvs2.78 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Valencia Orangesvs Whole-wheat Pita Bread

7.94%79.4mg

Calcium

2.98%29.8mg

79.4 mgvs29.8 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.16%0.073mg

Copper

64%0.58mg

0.073 mgvs0.58 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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2.23%0.18mg

Iron

76%6.07mg

0.18 mgvs6.07 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.72%20mg

Magnesium

32.6%137mg

20 mgvs137 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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2%0.046mg

Manganese

150%3.45mg

0.046 mgvs3.45 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.8%33.7mg

Phosphorus

51%357mg

33.7 mgvs357 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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10.4%355mg

Potassium

9.92%337mg

355 mgvs337 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

159%87.3μg

NA μgvs87.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0%0mg

Sodium

55.7%835mg

0 mgvs835 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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1.1%0.12mg

Zinc

27.4%3mg

0.12 mgvs3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.63%171g

Water

1.64%60.7g

171 gvs60.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Valencia Oranges vs Whole-wheat Pita Bread:

Raw Valencia Oranges have more Vitamin A and more Vitamin C than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 3.9 times more Vitamin B1, 2 times more Vitamin B2, 10.4 times more Vitamin B3, 3.3 times more Vitamin B5 and 4.2 times more Vitamin B6 than Raw Valencia Oranges.
Both Raw Valencia Oranges and Whole-wheat Pita Bread have similar amounts of Vitamin B9 per 7 oz.
Both Raw Valencia Oranges as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Valencia Oranges vs Whole-wheat Pita Bread:

Raw Valencia Oranges have 2.7 times more Calcium and 2.8 times more Water than Whole-wheat Pita Bread.
While Whole-wheat Pita Bread contains 7.8 times more Copper, 34 times more Iron, 6.9 times more Magnesium, 75.7 times more Manganese, 10.6 times more Phosphorus, more Sodium and 25.3 times more Zinc than Raw Valencia Oranges.
Both Raw Valencia Oranges and Whole-wheat Pita Bread have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Whole-wheat Pita Bread contains 5.3 times more Energy, 5.7 times more Fat, 3.3 times more Omega 3, 22.8 times more Omega 6, 4.7 times more Carbohydrate, 2.4 times more Fiber and 9.4 times more Protein than Raw Valencia Oranges.
Both Raw Valencia Oranges as well as Whole-wheat Pita Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Valencia OrangesVS Navel OrangesWhole-wheat Pita BreadVS Navel OrangesValencia OrangesVS Protein BreadWhole-wheat Pita BreadVS Protein Bread

Compare Foods

Comparing Nutrients in 7 ounces Valencia OrangesVS Whole-wheat Pita Bread

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: