Comparing Nutrients in 14 ounces Oranges VS Dry Mix Cornbread Bread Stuffing

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Dry Mix Cornbread Bread Stuffing	10%	10%	80%

Macro Nutrients

	Oranges	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Energy	6.43% 187kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	17% 16.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.42% 0.071g	24% 4.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	234% 304g	130g per day for Men 19-50 years
Sugars	51% 37g	72% 52.2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	149% 56.8g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Vitamin A	4.85% 43.7μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.1mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	22.5% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	44.6% 0.58mg	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	174% 695μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.65% 0.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	235% 211mg	15.4% 14mg	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	4.76% 0.71mg	NA	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

	Oranges	Dry Mix Cornbread Bread Stuffing	Recommended Dietary Allowance
Calcium	16% 159mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	101% 0.9mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	4.3% 0.099mg	91% 2.1mg	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	64% 448mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	214% 117μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	378% 5672mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	27% 2.98mg	11mg per day for Men 19-50 years
Water	9.3% 344g	0.49% 18.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oranges vs Dry Mix Cornbread Bread Stuffing:

• Raw Oranges have 1.4 times more Vitamin A and 15.2 times more Vitamin C than Dry Mix Cornbread Bread Stuffing .
• While Dry Mix Cornbread Bread Stuffing contains 5.9 times more Vitamin B1, 8.7 times more Vitamin B2, 17.3 times more Vitamin B3, 2.4 times more Vitamin B6 and 5.8 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Dry Mix Cornbread Bread Stuffing have similar amounts of Vitamin B5 per 14 oz.
• Both Raw Oranges as well as Dry Mix Cornbread Bread Stuffing have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Oranges vs Dry Mix Cornbread Bread Stuffing:

• Raw Oranges have 18.9 times more Water than Dry Mix Cornbread Bread Stuffing .
• While Dry Mix Cornbread Bread Stuffing contains 2 times more Calcium, 5.1 times more Copper, 32.5 times more Iron, 4.4 times more Magnesium, 21.2 times more Manganese, 8.1 times more Phosphorus, 59.2 times more Selenium, more Sodium and 10.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Dry Mix Cornbread Bread Stuffing have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Mix Cornbread Bread Stuffing contains 8.3 times more Energy, 35 times more Fat, 61.5 times more Saturated Fat, 6.7 times more Omega 3, 56.9 times more Omega 6, 6.5 times more Carbohydrate, 1.4 times more Sugars, 6 times more Fiber and 10.6 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Dry Mix Cornbread Bread Stuffing have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.