Comparing Nutrients in 1 kilogram Bread, stuffing, cornbread, dry mix, prepared VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%
Oranges	7%	2%	91%

Macro Nutrients

	Bread, stuffing, cornbread, dry mix, prepared	Oranges	Recommended Dietary Allowance
Energy	61.7% 1790kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	91% 88g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	55% 17.6g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	152% 26g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	90% 118g	130g per day for Men 19-50 years
Sugars	0% 0g	129% 94g	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	76.3% 29g	63% 24g	38g per day for Men 19-50 years
Protein	51.8% 29g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Bread, stuffing, cornbread, dry mix, prepared	Oranges	Recommended Dietary Allowance
Vitamin A	86.7% 780μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.2% 0.38mg	46% 0.6mg	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	243% 970μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.9% 8mg	591% 532mg	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	56.7% 8.5mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.3% 88μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bread, stuffing, cornbread, dry mix, prepared	Oranges	Recommended Dietary Allowance
Calcium	26% 260mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	50% 0.45mg	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	118% 9.4mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	11% 0.25mg	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	48.6% 340mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	18.2% 620mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	558% 307μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	351% 5260mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	17.5% 649g	23.4% 868g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Bread, stuffing, cornbread, dry mix, prepared vs Oranges:

• Bread, stuffing, cornbread, dry mix, prepared has 7.1 times more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 4.4 times more Vitamin B3, 3.2 times more Vitamin B9, 4.7 times more Vitamin E and more Vitamin K than Raw Oranges.
• While Raw Oranges contain 4.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 66.5 times more Vitamin C than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Bread, stuffing, cornbread, dry mix, prepared vs Oranges:

• Bread, stuffing, cornbread, dry mix, prepared has 1.5 times more Copper, 9.4 times more Iron, 1.3 times more Magnesium, 4.6 times more Manganese, 2.4 times more Phosphorus, 61.4 times more Selenium, more Sodium and 3.3 times more Zinc than Raw Oranges.
• While Raw Oranges contain 1.5 times more Calcium, 2.9 times more Potassium and 1.3 times more Water than Bread, stuffing, cornbread, dry mix, prepared.

Comparison of macro-nutrients per 1 kilogram:

• Bread, stuffing, cornbread, dry mix, prepared has 3.8 times more Energy, 73.3 times more Fat, 117 times more Saturated Fat, 16.7 times more Omega 3, 143.8 times more Omega 6, 1.9 times more Carbohydrate, 1.2 times more Fiber and 3.1 times more Protein than Raw Oranges.
• While Raw Oranges contain more Sugars than Bread, stuffing, cornbread, dry mix, prepared.
• Both Bread, stuffing, cornbread, dry mix, prepared as well as Raw Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.