Comparing Nutrients in 1 kilogram Navel Oranges VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Navel Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	17% 490kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	56.5% 54.8g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	43.5% 14g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	135% 2.16g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	527% 685g	130g per day for Men 19-50 years
Sugars	117% 85g	79% 57.4g	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	31% 22.5g	27.3% 20g	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	% 19.7g	% 17g	g per day for Men 19-50 years
Sucrose	% 42.8g	% 0g	g per day for Men 19-50 years
Fiber	58% 22g	129% 49g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	252% 141g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	13.3% 120μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	801% 9.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	319% 4.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.25mg	385% 61.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52.2% 2.6mg	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	132% 1.7mg	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	85% 340μg	298% 1190μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	657% 591mg	30% 27mg	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	10% 1.5mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	43% 430mg	182% 1820mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	271% 2.44mg	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	16.3% 1.3mg	615% 49.2mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	428% 9.84mg	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	33% 230mg	253% 1770mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	449% 247μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1400% 21000mg	1500mg per day for Men 19-50 years
Zinc	7.27% 0.8mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	23.2% 860g	1.7% 63.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Seasoned Dry Bread Crumbs per 1 kg

Compare the macro and micronutrient content in 1 kg of Navel Oranges versus 1 kg of Seasoned Dry Bread Crumbs to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Navel Oranges vs Seasoned Dry Bread Crumbs :

• 1 kilogram of Navel Oranges has 21.9 times more Vitamin C than Seasoned Dry Bread Crumbs .
• While 1 kg of Seasoned Grated Dry Bread Crumbs contains 14.1 times more Vitamin B1, 8.1 times more Vitamin B2, 14.5 times more Vitamin B3, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Raw Navel Oranges.
• 1 kilogram of Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin K
• Both Raw Navel Oranges as well as Seasoned Grated Dry Bread Crumbs have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Navel Oranges vs Seasoned Dry Bread Crumbs :

• 1 kilogram of Navel Oranges has 13.5 times more Water than Seasoned Dry Bread Crumbs .
• While 1 kg of Seasoned Grated Dry Bread Crumbs contains 4.2 times more Calcium, 6.3 times more Copper, 37.8 times more Iron, 4.2 times more Magnesium, 33.9 times more Manganese, 7.7 times more Phosphorus, 1.4 times more Potassium, more Selenium, 2100 times more Sodium and 17.9 times more Zinc than Raw Navel Oranges.
• 1 kilogram of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Navel Oranges has 1.5 times more Sugars than Seasoned Dry Bread Crumbs .
• While 1 kg of Seasoned Grated Dry Bread Crumbs contains 7.8 times more Energy, 36.5 times more Fat, 81.8 times more Saturated Fat, 24 times more Omega 3, 90.6 times more Omega 6, 5.5 times more Carbohydrate, 2.2 times more Fiber and 15.5 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Seasoned Dry Bread Crumbs offer comparable quantities of Fructose per one kilogram.
• 1 kilogram of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein