Comparing Nutrients in 14 ounces Valencia Oranges VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Valencia Oranges	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	6.7% 194kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	23% 22.4g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	17.3% 5.53g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	71% 1.14g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	42% 7.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	154% 200g	130g per day for Men 19-50 years
Sugars	NA	19.4% 14g	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	4.65% 3.37g	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	% 2.58g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	23% 8.73g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	258% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	156% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	145% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	35.3% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	29% 0.38mg	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	38.7% 155μg	101% 405μg	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	214% 192mg	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	NA	21% 3.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	16% 159mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	57% 0.51mg	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	4.47% 0.36mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	88.7% 2.04mg	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	9.64% 67.5mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	201% 111μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	123% 1846mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	9.26% 343g	3.5% 129g	3700g per day for Men 19-50 years

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

• Refrigerated Commercially Prepared Plain Naan Bread contains 9 times more Vitamin B1, 12.8 times more Vitamin B2, 21.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Valencia Oranges.

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

• Raw Valencia Oranges have 1.4 times more Potassium and 2.6 times more Water than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 2.1 times more Calcium, 3.5 times more Copper, 36.1 times more Iron, 2.7 times more Magnesium, 22.3 times more Manganese, 5.9 times more Phosphorus, more Sodium and 13.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 14 ounces:

• Refrigerated Commercially Prepared Plain Naan Bread contains 5.9 times more Energy, 18.8 times more Fat, 39.8 times more Saturated Fat, 17.9 times more Omega 3, 41 times more Omega 6, 4.2 times more Carbohydrate and 9.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Refrigerated Commercially Prepared Plain Naan Bread have insufficient amounts of Glucose and Sucrose in 14 oz.