Comparing Nutrients in 14 ounces Valencia Oranges VS Bread, stuffing, cornbread, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%

Macro Nutrients

	Valencia Oranges	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Energy	6.7% 194kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	60.4% 10.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	26% 9.92g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	38.7% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	11.6% 0.15mg	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	96% 385μg	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	214% 192mg	3.53% 3.18mg	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	NA	22.5% 3.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Calcium	16% 159mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	30.4% 0.27mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	19.7% 0.45mg	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	19.3% 135mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	7.24% 246mg	3400mg per day for Men 19-50 years
Selenium	NA	222% 122μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	139% 2088mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.26% 343g	6.96% 258g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Bread, stuffing, cornbread, dry mix, prepared per 14 oz

Compare the macro and micronutrient content in 14 oz of Valencia Oranges versus 14 oz of Bread, stuffing, cornbread, dry mix, prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Bread, stuffing, cornbread, dry mix, prepared:

• 14 ounces of Valencia Oranges have 4.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 60.6 times more Vitamin C than Bread, stuffing, cornbread, dry mix, prepared.
• While 14 oz of Bread, stuffing, cornbread, dry mix, prepared contain 6.5 times more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 4.6 times more Vitamin B3 and 2.5 times more Vitamin B9 than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 14 ounces of Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Valencia Oranges vs Bread, stuffing, cornbread, dry mix, prepared:

• 14 ounces of Valencia Oranges have 1.5 times more Calcium, 2.9 times more Potassium and 1.3 times more Water than Bread, stuffing, cornbread, dry mix, prepared.
• While 14 oz of Bread, stuffing, cornbread, dry mix, prepared contain 1.9 times more Copper, 10.4 times more Iron, 1.3 times more Magnesium, 5 times more Manganese, 2 times more Phosphorus, more Sodium and 3.8 times more Zinc than Raw Valencia Oranges.
• 14 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 14 ounces of Bread, stuffing, cornbread, dry mix, prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Bread, stuffing, cornbread, dry mix, prepared contain 3.7 times more Energy, 29.3 times more Fat, 50.1 times more Saturated Fat, 7.3 times more Omega 3, 58.8 times more Omega 6, 1.8 times more Carbohydrate and 2.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Bread, stuffing, cornbread, dry mix, prepared offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein