Comparing Nutrients in 1 kilogram Oranges VS Prepared Dry Mix Stuffing Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Prepared Dry Mix Stuffing Bread	6%	56%	38%

Macro Nutrients

	Oranges	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Energy	16.2% 470kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	72.5% 23g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	183% 2.93g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	192% 32.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	145% 188g	130g per day for Men 19-50 years
Sugars	129% 94g	28% 20.4g	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	63% 24g	21% 8g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	48.8% 27.3g	56g per day for Men 19-50 years

Vitamins

	Oranges	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	127% 1140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	80.8% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	30% 0.39mg	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	75% 300μg	93% 370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8.33% 0.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	591% 532mg	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	12% 1.8mg	89.3% 13.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Calcium	40% 400mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.5% 499μg	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	12.5% 1mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	63.5% 1.46mg	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	20% 140mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	215% 118μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	319% 4790mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	17.5% 648g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Prepared Dry Mix Stuffing Bread:

• Raw Oranges have 2.3 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Bread, stuffing, dry mix, prepared.
• While Bread, stuffing, dry mix, prepared contains 10.4 times more Vitamin A, 1.6 times more Vitamin B1, 2.6 times more Vitamin B2, 5 times more Vitamin B3, 7.4 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Bread, stuffing, dry mix, prepared have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Oranges as well as Bread, stuffing, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Prepared Dry Mix Stuffing Bread:

• Raw Oranges have 1.3 times more Calcium, 2.7 times more Potassium and 1.3 times more Water than Bread, stuffing, dry mix, prepared.
• While Bread, stuffing, dry mix, prepared contains 1.4 times more Copper, 9.5 times more Iron, 5.8 times more Manganese, 2.7 times more Phosphorus, 23.6 times more Selenium, more Sodium and 3.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Bread, stuffing, dry mix, prepared have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Oranges have 4.6 times more Sugars and 3 times more Fiber than Bread, stuffing, dry mix, prepared.
• While Bread, stuffing, dry mix, prepared contains 4.1 times more Energy, 100.4 times more Fat, 154.6 times more Saturated Fat, 41.9 times more Omega 3, 181.1 times more Omega 6, 1.6 times more Carbohydrate and 2.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Bread, stuffing, dry mix, prepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.