Comparing Nutrients in 100 grams Valencia OrangesVS Whole-wheat Pita Bread

Macros Ratio

Protein Fat Carbs

Valencia Oranges

87%

Whole-wheat Pita Bread

14%

80%

100 g ▼

Macro Nutrients

Valencia Orangesvs Whole-wheat Pita Bread

1.7%49kcal

Energy

9.03%262kcal

49 kcalvs262 kcal

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

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0.31%0.3g

Fat

1.76%1.7g

0.3 gvs1.7 g

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

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0.11%0.035g

Saturated Fat

0.65%0.21g

0.035 gvs0.21 g

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

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1%0.016g

Omega 3

3.25%0.052g

0.016 gvs0.052 g

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

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0.26%0.044g

Omega 6

5.9%1g

0.044 gvs1 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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9.15%12g

Carbohydrate

43%56g

12 gvs56 g

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

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Sugars

3.96%2.87g

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

NA gvs2.87 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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6.58%2.5g

Fiber

16%6.1g

2.5 gvs6.1 g

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

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1.86%1.04g

Protein

17.5%9.8g

1.04 gvs9.8 g

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

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Vitamins

Valencia Orangesvs Whole-wheat Pita Bread

1.33%12μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

12 μgvs0 μg

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

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7.25%0.087mg

Vitamin B1

28.3%0.34mg

Thiamine

0.087 mgvs0.34 mg

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

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3.08%0.04mg

Vitamin B2

6.15%0.08mg

Riboflavin

0.04 mgvs0.08 mg

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

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1.7%0.27mg

Vitamin B3

17.8%2.84mg

Niacin, nicotinic acid, niacinamide

0.27 mgvs2.84 mg

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

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5%0.25mg

Vitamin B5

16.6%0.83mg

Pantothenic acid

0.25 mgvs0.83 mg

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

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4.85%0.063mg

Vitamin B6

20.4%0.27mg

Pyridoxine

0.063 mgvs0.27 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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9.75%39μg

Vitamin B9

8.75%35μg

Folates and Folic Acid

39 μgvs35 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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54%48.5mg

Vitamin C

0%0mg

Ascorbic acid

48.5 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

4.07%0.61mg

Tocopherols and Tocotrienols

NA mgvs0.61 mg

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

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Vitamin K

1.17%1.4μg

Phytomenadione or phylloquinone

NA μgvs1.4 μg

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

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Minerals

Valencia Orangesvs Whole-wheat Pita Bread

4%40mg

Calcium

1.5%15mg

40 mgvs15 mg

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

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4.1%0.037mg

Copper

32.2%0.29mg

0.037 mgvs0.29 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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1.13%0.09mg

Iron

38.3%3.06mg

0.09 mgvs3.06 mg

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

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2.4%10mg

Magnesium

16.4%69mg

10 mgvs69 mg

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

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1%0.023mg

Manganese

75.7%1.74mg

0.023 mgvs1.74 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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2.43%17mg

Phosphorus

25.7%180mg

17 mgvs180 mg

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

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5.26%179mg

Potassium

5%170mg

179 mgvs170 mg

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

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Selenium

80%44μg

NA μgvs44 μg

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

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0%0mg

Sodium

28%421mg

0 mgvs421 mg

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

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0.55%0.06mg

Zinc

14%1.52mg

0.06 mgvs1.52 mg

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

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2.33%86.3g

Water

0.83%30.6g

86.3 gvs30.6 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Raw Valencia Oranges as well as Whole-wheat Pita Bread have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.

Compare more foods per 100 g:

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

Compare Foods

Comparing Nutrients in 100 grams Valencia OrangesVS Whole-wheat Pita Bread

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: