Comparing Nutrients in 5 ounces Valencia Oranges VS Bread, stuffing, cornbread, dry mix, prepared

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Bread, stuffing, cornbread, dry mix, prepared	7%	44%	49%

Macro Nutrients

	Valencia Oranges	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	8.75% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	13% 12.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	7.77% 2.5g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	21.6% 3.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	24% 31g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	9.33% 3.54g	11% 4.1g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	7.34% 4.1g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	12.3% 111μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.43% 0.39mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	1.7% 0.085mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	4.14% 0.054mg	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	14% 55.3μg	34.4% 137μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	76.4% 68.7mg	1.26% 1.13mg	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	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.4% 12.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Bread, stuffing, cornbread, dry mix, prepared	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	11% 0.098mg	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	1.6% 0.13mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	1.4% 0.033mg	7.03% 0.16mg	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	3.44% 24mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	7.46% 254mg	2.6% 88mg	3400mg per day for Men 19-50 years
Selenium	NA	79% 43.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	49.7% 746mg	1500mg per day for Men 19-50 years
Zinc	0.77% 0.085mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Valencia Oranges VS Bread, stuffing, cornbread, dry mix, prepared per 5 oz

Compare the macro and micronutrient content in 5 oz of Valencia Oranges versus 5 oz of Bread, stuffing, cornbread, dry mix, prepared to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Valencia Oranges vs Bread, stuffing, cornbread, dry mix, prepared:

• 5 ounces of Valencia Oranges have 4.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 60.6 times more Vitamin C than Bread, stuffing, cornbread, dry mix, prepared.
• While 5 oz of Bread, stuffing, cornbread, dry mix, prepared contain 6.5 times more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B2, 4.6 times more Vitamin B3 and 2.5 times more Vitamin B9 than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges have insufficient amounts of Vitamin A and Vitamin B3
• 5 ounces of Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B5 and Vitamin C
• Both Raw Valencia Oranges as well as Bread, stuffing, cornbread, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Valencia Oranges vs Bread, stuffing, cornbread, dry mix, prepared:

• 5 ounces of Valencia Oranges have 1.5 times more Calcium, 2.9 times more Potassium and 1.3 times more Water than Bread, stuffing, cornbread, dry mix, prepared.
• While 5 oz of Bread, stuffing, cornbread, dry mix, prepared contain 1.9 times more Copper, 10.4 times more Iron, 1.3 times more Magnesium, 5 times more Manganese, 2 times more Phosphorus, more Sodium and 3.8 times more Zinc than Raw Valencia Oranges.
• 5 ounces of Valencia Oranges lack sufficient amounts of Iron, Manganese and Zinc
• 5 ounces of Bread, stuffing, cornbread, dry mix, prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Bread, stuffing, cornbread, dry mix, prepared contain 3.7 times more Energy, 29.3 times more Fat, 50.1 times more Saturated Fat, 7.3 times more Omega 3, 58.8 times more Omega 6, 1.8 times more Carbohydrate and 2.8 times more Protein than Raw Valencia Oranges.
• Both Valencia Oranges and Bread, stuffing, cornbread, dry mix, prepared offer comparable quantities of Fiber per five ounces.
• 5 ounces of Valencia Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein