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

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Prepared Dry Mix Stuffing Bread	6%	56%	38%

Macro Nutrients

	Valencia Oranges	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Energy	17% 490kcal	67.2% 1950kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	124% 121g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	72.5% 23g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	183% 2.93g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	91% 119g	145% 188g	130g per day for Men 19-50 years
Sugars	NA	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	65.8% 25g	21% 8g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	48.8% 27.3g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	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% 2.74mg	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	48.5% 0.63mg	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	98% 390μg	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	539% 485mg	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	NA	89.3% 13.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Calcium	40% 400mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	11.3% 0.9mg	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	10% 0.23mg	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	24.3% 170mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	NA	215% 118μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	319% 4790mg	1500mg per day for Men 19-50 years
Zinc	5.45% 0.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	23.3% 863g	17.5% 648g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Prepared Dry Mix Stuffing Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Valencia Oranges versus 1 kg of Prepared Dry Mix Stuffing Bread to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Valencia Oranges has 2.3 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin C than Prepared Dry Mix Stuffing Bread.
• While 1 kg of Bread, stuffing, dry mix, prepared contains 9.5 times more Vitamin A, 1.6 times more Vitamin B1, 2.6 times more Vitamin B2 and 5.2 times more Vitamin B3 than Raw Valencia Oranges.
• Both Valencia Oranges and Prepared Dry Mix Stuffing Bread provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 1 kilogram of Prepared Dry Mix Stuffing Bread have insufficient amounts of Vitamin C
• Both Raw Valencia Oranges as well as Bread, stuffing, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Valencia Oranges has 1.3 times more Calcium, 2.7 times more Potassium and 1.3 times more Water than Prepared Dry Mix Stuffing Bread.
• While 1 kg of Bread, stuffing, dry mix, prepared contains 1.7 times more Copper, 10.6 times more Iron, 6.3 times more Manganese, 2.2 times more Phosphorus, more Sodium and 3.8 times more Zinc than Raw Valencia Oranges.
• Both Valencia Oranges and Prepared Dry Mix Stuffing Bread contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 1 kilogram of Prepared Dry Mix Stuffing Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Valencia Oranges has 3.1 times more Fiber than Prepared Dry Mix Stuffing Bread.
• While 1 kg of Bread, stuffing, dry mix, prepared contains 4 times more Energy, 40.2 times more Fat, 66.3 times more Saturated Fat, 18.3 times more Omega 3, 74.1 times more Omega 6, 1.6 times more Carbohydrate and 2.6 times more Protein than Raw Valencia Oranges.
• 1 kilogram of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein