Comparing Nutrients in 100 calories Navel Oranges VS Refrigerated Naan Bread

Weight per 100 calories

• Navel Oranges: 204g
• Refrigerated Naan Bread: 34.4g

Refrigerated Commercially Prepared Plain Naan Bread has 5.9 times more energy per unit of mass than Raw Navel Oranges, which is high in comparison to other foods. Navel Oranges having low energy density.

Which food has more nutrients per 100 calories - Navel Oranges or Refrigerated Naan Bread?

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Navel Oranges	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	6.14% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.047g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	19.7% 25.6g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1.7% 1.2g	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	6.33% 4.6g	0.4% 0.29g	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	% 4.02g	% 0.22g	g per day for Men 19-50 years
Sucrose	% 8.73g	% 0g	g per day for Men 19-50 years
Fiber	12% 4.5g	2% 0.76g	38g per day for Men 19-50 years
Protein	3.3% 1.86g	5.9% 3.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8% 0.1mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.42% 0.87mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	3.06% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.4% 0.16mg	2.5% 0.033mg	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% 69.4μg	8.76% 35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	134% 121mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.04% 0.31mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	8.78% 87.8mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	8.84% 0.08mg	4.93% 0.044mg	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	3.3% 0.27mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	5.34% 22.4mg	2.2% 9.28mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	7.68% 0.18mg	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	6.7% 47mg	4.9% 34.4mg	700mg per day for Men 19-50 years
Potassium	9.96% 339mg	1.26% 43mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	17.4% 9.6μg	55μg per day for Men 19-50 years
Sodium	0.14% 2.04mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	1.5% 0.16mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	4.74% 175g	0.3% 11.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Navel Oranges vs Refrigerated Naan Bread:

• Raw Navel Oranges have 3.5 times more Vitamin B5, 4.9 times more Vitamin B6 and 2 times more Vitamin B9 than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 1.9 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Navel Oranges.
• Both Raw Navel Oranges and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Vitamin E per 100 kcal.

Comparing minerals per 100 calories for Navel Oranges vs Refrigerated Naan Bread:

• Raw Navel Oranges have 3 times more Calcium, 1.8 times more Copper, 2.4 times more Magnesium, 1.4 times more Phosphorus, 7.9 times more Potassium and 15.7 times more Water than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 4.2 times more Iron, 3 times more Manganese, more Selenium, 78.3 times more Sodium and 1.7 times more Zinc than Raw Navel Oranges.

Comparison of macro-nutrients per 100 calories:

• Raw Navel Oranges have 1.5 times more Carbohydrate, 14.2 times more Sugars, 15.7 times more Fructose and 5.9 times more Fiber than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 6.3 times more Fat, 13.8 times more Saturated Fat, 5.4 times more Omega 3, 13.2 times more Omega 6 and 1.8 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Energy per 100 kcal.
• Both Raw Navel Oranges as well as Refrigerated Commercially Prepared Plain Naan Bread have insufficient amounts of Glucose and Sucrose in 100 kcal.