Comparing Nutrients in 14 ounces Navel Oranges VS White Pita Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
White Pita Bread	13%	4%	83%

Macro Nutrients

	Navel Oranges	White Pita Bread	Recommended Dietary Allowance
Energy	6.7% 194kcal	37.6% 1091kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	2.06% 0.66g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	12% 2.03g	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	170% 221g	130g per day for Men 19-50 years
Sugars	46.5% 33.7g	NA	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	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	% 7.8g	NA	g per day for Men 19-50 years
Sucrose	% 17g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	23% 8.73g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	64.5% 36g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	White Pita Bread	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	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	29.6% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.7mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	10.4% 0.13mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.97% 0.6mg	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

	Navel Oranges	White Pita Bread	Recommended Dietary Allowance
Calcium	17% 171mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	74% 0.67mg	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	83% 1.9mg	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	13% 91mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	142% 2127mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	9.22% 341g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS White Pita Bread per 14 oz

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

Lets compare vitamin content per 14 ounces of Navel Oranges vs White Pita Bread:

• 14 ounces of Navel Oranges have 2.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than White Pita Bread.
• While 14 oz of Unenriched White Pita Bread contain 3.9 times more Vitamin B1, 1.9 times more Vitamin B2, 5 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Navel Oranges.
• 14 ounces of White Pita Bread have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Unenriched White Pita Bread have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Navel Oranges vs White Pita Bread:

• 14 ounces of Navel Oranges have 1.4 times more Potassium and 2.7 times more Water than White Pita Bread.
• While 14 oz of Unenriched White Pita Bread contain 2 times more Calcium, 4.3 times more Copper, 10.8 times more Iron, 2.4 times more Magnesium, 16.6 times more Manganese, 4.2 times more Phosphorus, 536 times more Sodium and 10.5 times more Zinc than Raw Navel Oranges.
• 14 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Unenriched White Pita Bread contain 5.6 times more Energy, 22.2 times more Omega 6, 4.4 times more Carbohydrate and 10 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and White Pita Bread offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Navel Oranges as well as Unenriched White Pita Bread provide inadequate amounts of Omega 3 in 14 ounces.