Comparing Nutrients in 5 ounces Navel Oranges VS Prepared Dry Mix Stuffing Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Prepared Dry Mix Stuffing Bread	6%	56%	38%

Macro Nutrients

	Navel Oranges	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	9.53% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	27% 4.6g	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	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	16.6% 12g	4% 2.9g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	6.9% 3.87g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	18% 162μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	4.25% 0.055mg	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	13% 52.4μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.4% 0.21mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Prepared Dry Mix Stuffing Bread	Recommended Dietary Allowance
Calcium	6.1% 61mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	10% 0.091mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.77% 70.7μg	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	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	9% 0.21mg	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	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	30.4% 16.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	45.3% 679mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	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: Navel Oranges VS Prepared Dry Mix Stuffing Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Navel Oranges versus 5 oz of Prepared Dry Mix Stuffing Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Navel Oranges vs Prepared Dry Mix Stuffing Bread:

• 5 ounces of Navel Oranges have 2.4 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Prepared Dry Mix Stuffing Bread.
• While 5 oz of Bread, stuffing, dry mix, prepared contain 9.5 times more Vitamin A, 2.1 times more Vitamin B1, 2.1 times more Vitamin B2, 3.3 times more Vitamin B3, 8.9 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Prepared Dry Mix Stuffing Bread provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 5 ounces of Prepared Dry Mix Stuffing Bread have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Bread, stuffing, dry mix, prepared have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Prepared Dry Mix Stuffing Bread:

• 5 ounces of Navel Oranges have 1.4 times more Calcium, 2.5 times more Potassium and 1.3 times more Water than Prepared Dry Mix Stuffing Bread.
• While 5 oz of Bread, stuffing, dry mix, prepared contain 1.6 times more Copper, 7.3 times more Iron, 5 times more Manganese, 1.7 times more Phosphorus, more Selenium, 479 times more Sodium and 2.9 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Prepared Dry Mix Stuffing Bread contain similar levels of Magnesium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc
• 5 ounces of Prepared Dry Mix Stuffing Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 4.2 times more Sugars and 2.8 times more Fiber than Prepared Dry Mix Stuffing Bread.
• While 5 oz of Bread, stuffing, dry mix, prepared contain 4 times more Energy, 80.3 times more Fat, 136.4 times more Saturated Fat, 32.6 times more Omega 3, 141.7 times more Omega 6, 1.5 times more Carbohydrate and 3 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein