Comparing Nutrients in 1 pound Navel Oranges VS Pumpernickel Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Pumpernickel Bread	14%	11%	75%

Macro Nutrients

	Navel Oranges	Pumpernickel Bread	Recommended Dietary Allowance
Energy	7.66% 222kcal	39% 1134kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	30.6% 5.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.8% 57g	166% 215g	130g per day for Men 19-50 years
Sugars	53% 38.6g	3.3% 2.4g	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	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	% 8.94g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	26.3% 9.98g	77.6% 29.5g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	70.5% 39.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Pumpernickel Bread	Recommended Dietary Allowance
Vitamin A	6.05% 54.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	106% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.93mg	87.6% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	36.7% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	44% 0.57mg	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	105% 422μg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.02% 3.63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Pumpernickel Bread	Recommended Dietary Allowance
Calcium	19.5% 195mg	31% 308mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	145% 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	7.37% 0.59mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	5.7% 0.13mg	257% 5.9mg	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	115% 807mg	700mg per day for Men 19-50 years
Potassium	22% 753mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	202% 111μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	3.3% 0.36mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	10.5% 390g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Pumpernickel Bread per 1 lb

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

Lets compare vitamin content per 1 pound of Navel Oranges vs Pumpernickel Bread:

• 1 pound of Navel Oranges has more Vitamin C than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 4.8 times more Vitamin B1, 6 times more Vitamin B2, 7.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.8 times more Vitamin E than Raw Navel Oranges.
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E
• 1 pound of Pumpernickel Bread have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Pumpernickel Bread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Navel Oranges vs Pumpernickel Bread:

• 1 pound of Navel Oranges has 2.3 times more Water than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 1.6 times more Calcium, 7.4 times more Copper, 22.1 times more Iron, 4.9 times more Magnesium, 45 times more Manganese, 7.7 times more Phosphorus, 1.3 times more Potassium, more Selenium, 596 times more Sodium and 18.5 times more Zinc than Raw Navel Oranges.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navel Oranges has 16 times more Sugars than Pumpernickel Bread.
• While 1 lb of Pumpernickel Bread contains 5.1 times more Energy, 20.7 times more Fat, 10.2 times more Omega 3, 49.8 times more Omega 6, 3.8 times more Carbohydrate, 3 times more Fiber and 9.6 times more Protein than Raw Navel Oranges.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein