Comparing Nutrients in 5 ounces Navel Oranges VS Commercial Whole-wheat Bread

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Commercial Whole-wheat Bread	20%	12%	68%

Macro Nutrients

	Navel Oranges	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	12.3% 357kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	3.2% 1.02g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	12.3% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	12% 2.05g	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	46.6% 60.5g	130g per day for Men 19-50 years
Sugars	16.6% 12g	8.5% 6.15g	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	4.32% 3.13g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	% 6.07g	% 0.043g	g per day for Men 19-50 years
Fiber	8.2% 3.1g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Commercial Whole-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	46.5% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	18.2% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	39.3% 6.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	23.4% 0.3mg	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	15% 59.5μg	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	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	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.2% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navel Oranges	Commercial Whole-wheat Bread	Recommended Dietary Allowance
Calcium	6.1% 61mg	23% 228mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	35.8% 0.32mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	134% 3.1mg	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	43% 301mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	66.2% 36.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	43% 645mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.5% 55.3g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Navel Oranges have more Vitamin C than Commercial Whole-wheat Bread.
• While 5 oz of Commercially Prepared Whole-wheat Bread contain 5.8 times more Vitamin B1, 3.3 times more Vitamin B2, 10.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6, 17.7 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• Both Navel Oranges and Commercial Whole-wheat Bread provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Commercial Whole-wheat Bread have insufficient amounts of Vitamin C
• Both Raw Navel Oranges as well as Commercially Prepared Whole-wheat Bread have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Navel Oranges have 2.2 times more Water than Commercial Whole-wheat Bread.
• While 5 oz of Commercially Prepared Whole-wheat Bread contain 3.7 times more Calcium, 5.8 times more Copper, 19 times more Iron, 6.8 times more Magnesium, 75 times more Manganese, 9.2 times more Phosphorus, 1.5 times more Potassium, more Selenium, 455 times more Sodium and 22.1 times more Zinc than Raw Navel Oranges.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Navel Oranges have 2 times more Sugars than Commercial Whole-wheat Bread.
• While 5 oz of Commercially Prepared Whole-wheat Bread contain 5.1 times more Energy, 23.3 times more Fat, 42.5 times more Saturated Fat, 15.4 times more Omega 3, 62.9 times more Omega 6, 3.4 times more Carbohydrate, 2.7 times more Fiber and 13.7 times more Protein than Raw Navel Oranges.
• Both Navel Oranges and Commercial Whole-wheat Bread offer comparable quantities of Fructose per five ounces.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein