Comparing Nutrients in 14 ounces Refrigerated Naan Bread VS Oranges

Macros Ratio

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

Macro Nutrients

	Refrigerated Naan Bread	Oranges	Recommended Dietary Allowance
Energy	40% 1155kcal	6.43% 187kcal	2900kcal per day for Men 19-50 years
Fat	23% 22.4g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.53g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	71% 1.14g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	42% 7.17g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	154% 200g	36% 46.6g	130g per day for Men 19-50 years
Sugars	19.4% 14g	51% 37g	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	4.65% 3.37g	NA	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	% 2.58g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	25% 9.53g	38g per day for Men 19-50 years
Protein	68% 38g	6.66% 3.73g	56g per day for Men 19-50 years

Vitamins

	Refrigerated Naan Bread	Oranges	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	258% 3.1mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	156% 2.02mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23mg	7% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.77mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	18.3% 0.24mg	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	101% 405μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	235% 211mg	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	21% 3.14mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Refrigerated Naan Bread	Oranges	Recommended Dietary Allowance
Calcium	33.3% 333mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	20% 0.18mg	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	161% 13mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	4.3% 0.099mg	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	56.7% 397mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	201% 111μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	123% 1846mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	29.2% 3.2mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 129g	9.3% 344g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Refrigerated Naan Bread vs Oranges:

• Refrigerated Commercially Prepared Plain Naan Bread has 9 times more Vitamin B1, 12.8 times more Vitamin B2, 20.7 times more Vitamin B3, 1.8 times more Vitamin B5, 1.6 times more Vitamin B6, 3.4 times more Vitamin B9 and 4.4 times more Vitamin E than Raw Oranges.

Comparing minerals per 14 ounces for Refrigerated Naan Bread vs Oranges:

• Refrigerated Commercially Prepared Plain Naan Bread has 2.1 times more Calcium, 2.9 times more Copper, 32.5 times more Iron, 2.7 times more Magnesium, 20.6 times more Manganese, 7.1 times more Phosphorus, 55.8 times more Selenium, more Sodium and 11.6 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.4 times more Potassium and 2.7 times more Water than Refrigerated Commercially Prepared Plain Naan Bread.

Comparison of macro-nutrients per 14 ounces:

• Refrigerated Commercially Prepared Plain Naan Bread has 6.2 times more Energy, 47.1 times more Fat, 92.9 times more Saturated Fat, 40.9 times more Omega 3, 100.3 times more Omega 6, 4.3 times more Carbohydrate and 10.2 times more Protein than Raw Oranges.
• While Raw Oranges contain 2.6 times more Sugars than Refrigerated Commercially Prepared Plain Naan Bread.
• Both Refrigerated Commercially Prepared Plain Naan Bread and Raw Oranges have similar amounts of Fiber per 14 oz.
• Both Refrigerated Commercially Prepared Plain Naan Bread as well as Raw Oranges have insufficient amounts of Glucose and Sucrose in 14 oz.