Comparing Nutrients in 14 ounces Oranges VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	6.43% 187kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	48.7% 8.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	209% 272g	130g per day for Men 19-50 years
Sugars	51% 37g	31.4% 22.8g	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	11% 7.86g	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	% 6.83g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	51% 19.4g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	127% 1.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	153% 24.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	49.5% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	52.2% 0.68mg	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	29.8% 119μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	12% 10.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.76% 0.71mg	6.88% 1.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	152% 183μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	16% 159mg	72.2% 722mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	108% 0.97mg	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	4.96% 0.4mg	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	170% 3.9mg	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	7.94% 55.6mg	100% 703mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	178% 98μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	556% 8335mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.68% 25.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Seasoned Dry Bread Crumbs :

• Raw Oranges have 19.7 times more Vitamin C than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 11 times more Vitamin B1, 10.4 times more Vitamin B2, 21.8 times more Vitamin B3, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6, 4 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Seasoned Grated Dry Bread Crumbs have similar amounts of Vitamin A per 14 oz.
• Both Raw Oranges as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Seasoned Dry Bread Crumbs :

• Raw Oranges have 13.7 times more Water than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 4.6 times more Calcium, 5.4 times more Copper, 49.2 times more Iron, 4.6 times more Magnesium, 39.4 times more Manganese, 12.6 times more Phosphorus, 1.3 times more Potassium, 49.4 times more Selenium, more Sodium and 20.4 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 14 ounces:

• Raw Oranges have 1.6 times more Sugars than Seasoned Grated Dry Bread Crumbs .
• While Seasoned Grated Dry Bread Crumbs contain 8.1 times more Energy, 45.7 times more Fat, 92.7 times more Saturated Fat, 30.9 times more Omega 3, 115.8 times more Omega 6, 5.8 times more Carbohydrate, 2 times more Fiber and 15 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.