Comparing Nutrients in 1 kilogram Oranges VS Breadnuts

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Breadnuts	11%	4%	85%

Macro Nutrients

	Oranges	Breadnuts	Recommended Dietary Allowance
Energy	16.2% 470kcal	75% 2170kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	8.34% 2.67g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	24% 4.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 118g	356% 463g	130g per day for Men 19-50 years
Sugars	129% 94g	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	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	NA	38g per day for Men 19-50 years
Protein	16.8% 9.4g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Breadnuts	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.6% 2.82mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	310% 4.03mg	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	165% 660μg	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	591% 532mg	304% 274mg	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	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

	Oranges	Breadnuts	Recommended Dietary Allowance
Calcium	40% 400mg	98% 980mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	1604% 14.4mg	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	12.5% 1mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	77.4% 1.78mg	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	96% 670mg	700mg per day for Men 19-50 years
Potassium	53.2% 1810mg	348% 11830mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	20.7% 310mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	23.4% 868g	12% 450g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oranges vs Breadnuts:

• Raw Oranges have 1.6 times more Vitamin B1 and 1.9 times more Vitamin C than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 1.4 times more Vitamin B2, 3.1 times more Vitamin B3, 4.4 times more Vitamin B5, 6.7 times more Vitamin B6 and 2.2 times more Vitamin B9 than Raw Oranges.
• Both Raw Oranges and Raw Breadnut Tree Seeds have similar amounts of Vitamin A per 1 kg.
• Both Raw Oranges as well as Raw Breadnut Tree Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oranges vs Breadnuts:

• Raw Oranges have 1.9 times more Water than Raw Breadnut Tree Seeds.
• While Raw Breadnut Tree Seeds contain 2.5 times more Calcium, 32.1 times more Copper, 20.9 times more Iron, 6.8 times more Magnesium, 7.1 times more Manganese, 4.8 times more Phosphorus, 6.5 times more Potassium, more Sodium and 16.1 times more Zinc than Raw Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Raw Breadnut Tree Seeds contain 4.6 times more Energy, 8.3 times more Fat, 17.4 times more Omega 3, 22.6 times more Omega 6, 3.9 times more Carbohydrate and 6.4 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Breadnut Tree Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.