Comparing Nutrients in 5 ounces Garlic bread, frozen VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Garlic bread, frozen	Navel Oranges	Recommended Dietary Allowance
Energy	17% 496kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.5g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.5g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	45% 7.63g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	16.6% 12g	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	1.2% 0.88g	4.4% 3.2g	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	% 0.6g	% 2.8g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.07g	g per day for Men 19-50 years
Fiber	9.33% 3.54g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	21% 12g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Navel Oranges	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	1.9% 17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.6% 0.65mg	8.03% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	5.56% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.7% 5.87mg	3.77% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	8.6% 0.11mg	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	66% 264μg	12% 48μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.72% 0.11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	93% 83.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.13% 12.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	35% 42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Navel Oranges	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	6.14% 0.055mg	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	54% 4.32mg	2.3% 0.18mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	1.8% 0.041mg	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	17.6% 123mg	4.66% 32.6mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	6.92% 235mg	3400mg per day for Men 19-50 years
Selenium	42.8% 23.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.23mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	1.2% 45g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Garlic bread, frozen vs Navel Oranges:

• Garlic bread, frozen has 6.8 times more Vitamin B1, 3.6 times more Vitamin B2, 9.7 times more Vitamin B3, 2.5 times more Vitamin B5, 5.5 times more Vitamin B9, more Vitamin B12, more Vitamin D, 7.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 295.5 times more Vitamin C than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw Navel Oranges have similar amounts of Vitamin A and Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Garlic bread, frozen vs Navel Oranges:

• Garlic bread, frozen has 2.8 times more Copper, 23.5 times more Iron, 2.1 times more Magnesium, 15.2 times more Manganese, 3.8 times more Phosphorus, more Selenium, 544 times more Sodium and 10.9 times more Zinc than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Calcium, 1.6 times more Potassium and 2.7 times more Water than Garlic bread, frozen.

Comparison of macro-nutrients per 5 ounces:

• Garlic bread, frozen has 7.1 times more Energy, 110.7 times more Fat, 310.6 times more Saturated Fat, 4.2 times more Omega 3, 234 times more Omega 6, 3.3 times more Carbohydrate and 9.2 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.3 times more Sugars and 3.6 times more Fructose than Garlic bread, frozen.
• Both Garlic bread, frozen and Raw Navel Oranges have similar amounts of Fiber per 5 oz.
• Both Garlic bread, frozen as well as Raw Navel Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.