Comparing Nutrients in 5 ounces Navel Oranges VS Cracked-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Cracked-wheat Bread	13%	13%	74%

Macro Nutrients

	Navel Oranges	Cracked-wheat Bread	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	5.7% 5.53g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	2.92% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	54% 70g	130g per day for Men 19-50 years
Sugars	16.6% 12g	NA	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	4.4% 3.2g	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	% 2.8g	NA	g per day for Men 19-50 years
Sucrose	% 6.07g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	20.5% 7.8g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Cracked-wheat Bread	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	33% 0.43mg	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	12% 48μg	21.6% 86.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.2% 0.028μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	93% 83.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Cracked-wheat Bread	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	35% 0.31mg	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	2.3% 0.18mg	49.8% 4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	84.5% 1.94mg	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	4.66% 32.6mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	7.38% 251mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	65.2% 36μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	51% 763mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.37% 50.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Cracked-wheat Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Cracked-wheat Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Cracked-wheat Bread:

• 5 ounces of Navel Oranges have more Vitamin C than Cracked-wheat Bread.
• While 5 oz of Cracked-wheat Bread contain 5.3 times more Vitamin B1, 4.7 times more Vitamin B2, 8.6 times more Vitamin B3, 2 times more Vitamin B5, 3.8 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Navel Oranges.
• 5 ounces of Cracked-wheat Bread have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Cracked-wheat Bread have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Cracked-wheat Bread:

• 5 ounces of Navel Oranges have 2.4 times more Water than Cracked-wheat Bread.
• While 5 oz of Cracked-wheat Bread contain 5.7 times more Copper, 21.6 times more Iron, 4.7 times more Magnesium, 47.3 times more Manganese, 6.7 times more Phosphorus, more Selenium, 538 times more Sodium and 15.5 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Cracked-wheat Bread contain similar levels of Calcium and Potassium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cracked-wheat Bread contain 5.3 times more Energy, 26 times more Fat, 53.9 times more Saturated Fat, 3.7 times more Omega 3, 28.2 times more Omega 6, 3.9 times more Carbohydrate, 2.5 times more Fiber and 9.6 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein