Comparing Nutrients in 1 kilogram Valencia Oranges VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Valencia Oranges	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	17% 490kcal	100% 2910kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	58.2% 56.5g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	179% 2.86g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	106% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	388% 504g	130g per day for Men 19-50 years
Sugars	NA	49% 35.5g	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	11.7% 8.5g	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	% 6.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	65.8% 25g	58% 22g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	650% 7.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	392% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.74mg	365% 58.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	73% 0.95mg	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	98% 390μg	255% 1020μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	539% 485mg	NA	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	NA	52.7% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	40% 400mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	143% 1.3mg	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	11.3% 0.9mg	406% 32.5mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	223% 5.14mg	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	24.3% 170mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	NA	507% 279μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	310% 4650mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	73.6% 8.1mg	11mg per day for Men 19-50 years
Water	23.3% 863g	8.8% 326g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Valencia Oranges vs Refrigerated Naan Bread:

• Refrigerated Commercially Prepared Plain Naan Bread contains 9 times more Vitamin B1, 12.8 times more Vitamin B2, 21.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Raw Valencia Oranges.

Comparing minerals per 1 kilogram for Valencia Oranges vs Refrigerated Naan Bread:

• Raw Valencia Oranges have 1.4 times more Potassium and 2.6 times more Water than Refrigerated Commercially Prepared Plain Naan Bread.
• While Refrigerated Commercially Prepared Plain Naan Bread contains 2.1 times more Calcium, 3.5 times more Copper, 36.1 times more Iron, 2.7 times more Magnesium, 22.3 times more Manganese, 5.9 times more Phosphorus, more Sodium and 13.5 times more Zinc than Raw Valencia Oranges.

Comparison of macro-nutrients per 1 kilogram:

• Refrigerated Commercially Prepared Plain Naan Bread contains 5.9 times more Energy, 18.8 times more Fat, 39.8 times more Saturated Fat, 17.9 times more Omega 3, 41 times more Omega 6, 4.2 times more Carbohydrate and 9.3 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Refrigerated Commercially Prepared Plain Naan Bread have similar amounts of Fiber per 1 kg.
• Both Raw Valencia Oranges as well as Refrigerated Commercially Prepared Plain Naan Bread have insufficient amounts of Glucose and Sucrose in 1 kg.