Comparing Nutrients in 1 pound Navel Oranges VS Refrigerated Whole Wheat Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	Navel Oranges	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	7.66% 222kcal	44.7% 1297kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	31.3% 30.4g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	41.2% 13g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	32.6% 5.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	161% 210g	130g per day for Men 19-50 years
Sugars	53% 38.6g	21.3% 15.4g	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	14% 10.2g	5% 3.63g	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	% 8.94g	% 2.72g	g per day for Men 19-50 years
Sucrose	% 19.4g	% 0g	g per day for Men 19-50 years
Fiber	26.3% 9.98g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	82.6% 46.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	101% 16.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	44.7% 0.58mg	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	38.6% 154μg	18% 72.6μg	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	298% 268mg	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	4.54% 0.68mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	19.5% 195mg	26.8% 268mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	79.6% 0.72mg	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	7.37% 0.59mg	98% 7.85mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	73.4% 308mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	276% 6.35mg	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	15% 104mg	122% 853mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	24.7% 839mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	94% 51.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	141% 2118mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	51% 5.62mg	11mg per day for Men 19-50 years
Water	10.5% 390g	4.28% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Navel Oranges vs Refrigerated Whole Wheat Naan Bread:

• Raw Navel Oranges have 6 times more Vitamin A, 2.1 times more Vitamin B9 and more Vitamin C than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 2.6 times more Vitamin B1, 3.5 times more Vitamin B2, 8.4 times more Vitamin B3, 1.6 times more Vitamin B6, 8.8 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Navel Oranges vs Refrigerated Whole Wheat Naan Bread:

• Raw Navel Oranges have 2.5 times more Water than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 1.4 times more Calcium, 4.1 times more Copper, 13.3 times more Iron, 6.2 times more Magnesium, 48.3 times more Manganese, 8.2 times more Phosphorus, more Selenium, 467 times more Sodium and 15.5 times more Zinc than Raw Navel Oranges.
• Both Raw Navel Oranges and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Navel Oranges have 2.5 times more Sugars and 2.8 times more Fructose than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 5.8 times more Energy, 44.7 times more Fat, 171 times more Saturated Fat, 3.9 times more Omega 3, 53.1 times more Omega 6, 3.7 times more Carbohydrate, 2.2 times more Fiber and 11.2 times more Protein than Raw Navel Oranges.
• Both Raw Navel Oranges as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.