Comparing Nutrients in 14 ounces Navel Oranges VS Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Dry Bread Crumbs	14%	12%	74%

Macro Nutrients

	Navel Oranges	Dry Bread Crumbs	Recommended Dietary Allowance
Energy	6.7% 194kcal	54% 1568kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	15% 4.77g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	46% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	43.8% 7.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	220% 286g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	34% 24.6g	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	12.3% 8.93g	13.5% 9.76g	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	% 7.8g	% 7.22g	g per day for Men 19-50 years
Sucrose	% 17g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	47% 18g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	95% 53g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	320% 3.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	165% 26.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	37% 0.48mg	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	33.7% 135μg	106% 425μg	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	261% 235mg	0% 0mg	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	3.97% 0.6mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	17% 171mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	112% 1mg	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	6.45% 0.52mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	159% 3.65mg	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	13% 91mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	182% 100μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	194% 2905mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	9.22% 341g	0.7% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Dry Bread Crumbs per 14 oz

Compare the macro and micronutrient content in 14 oz of Navel Oranges versus 14 oz of Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Navel Oranges have more Vitamin C than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 14.2 times more Vitamin B1, 7.9 times more Vitamin B2, 15.6 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Raw Navel Oranges.
• 14 ounces of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K
• 14 ounces of Dry Bread Crumbs have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Plain Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Navel Oranges have 13.2 times more Water than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 4.3 times more Calcium, 6.5 times more Copper, 37.2 times more Iron, 3.9 times more Magnesium, 31.7 times more Manganese, 7.2 times more Phosphorus, more Selenium, 732 times more Sodium and 18.1 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Dry Bread Crumbs contain similar levels of Potassium per 14 ounces.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navel Oranges have 1.4 times more Sugars than Dry Bread Crumbs .
• While 14 oz of Plain Grated Dry Bread Crumbs contain 8.1 times more Energy, 35.3 times more Fat, 70.8 times more Saturated Fat, 20.7 times more Omega 3, 81.5 times more Omega 6, 5.7 times more Carbohydrate, 2 times more Fiber and 14.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Dry Bread Crumbs offer comparable quantities of Fructose per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein