Comparing Nutrients in 5 ounces Navel Oranges VS Breadfruit Seeds

Macros Ratio

	Protein	Fat	Carbs
Navel Oranges	7%	2%	91%
Breadfruit Seeds	15%	26%	59%

Macro Nutrients

	Navel Oranges	Breadfruit Seeds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	9.34% 271kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	8.17% 7.92g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	6.7% 2.14g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	61% 0.97g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	19% 3.25g	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	32% 41.4g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Navel Oranges	Breadfruit Seeds	Recommended Dietary Allowance
Vitamin A	1.9% 17μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.03% 0.096mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.56% 0.072mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.77% 0.6mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.4% 0.37mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	35% 0.45mg	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	18.8% 75μg	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	10.4% 9.36mg	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	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	Breadfruit Seeds	Recommended Dietary Allowance
Calcium	6.1% 61mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	181% 1.63mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	1.8% 0.041mg	8.75% 0.2mg	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	35.4% 248mg	700mg per day for Men 19-50 years
Potassium	6.92% 235mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	1.03% 0.11mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.16% 79.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Navel Oranges VS Breadfruit Seeds per 5 oz

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

Lets compare vitamin content per 5 ounces of Navel Oranges vs Breadfruit Seeds:

• 5 ounces of Navel Oranges have 9 times more Vitamin C than Breadfruit Seeds.
• While 5 oz of Raw Breadfruit Seeds contain 7.1 times more Vitamin B1, 5.9 times more Vitamin B2, 3.4 times more Vitamin B5, 4.1 times more Vitamin B6 and 1.6 times more Vitamin B9 than Raw Navel Oranges.
• Both Navel Oranges and Breadfruit Seeds provide similar amounts of Vitamin B3 per five ounces.
• Both Raw Navel Oranges as well as Raw Breadfruit Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Navel Oranges vs Breadfruit Seeds:

• 5 ounces of Navel Oranges have 1.5 times more Water than Breadfruit Seeds.
• While 5 oz of Raw Breadfruit Seeds contain 29.4 times more Copper, 28.2 times more Iron, 4.9 times more Magnesium, 4.9 times more Manganese, 7.6 times more Phosphorus, 5.7 times more Potassium and 11.3 times more Zinc than Raw Navel Oranges.
• Both Navel Oranges and Breadfruit Seeds contain similar levels of Calcium per five ounces.
• 5 ounces of Navel Oranges lack sufficient amounts of Iron, Manganese and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Breadfruit Seeds contain 3.9 times more Energy, 37.3 times more Fat, 88.8 times more Saturated Fat, 76.3 times more Omega 3, 99.6 times more Omega 6, 2.3 times more Carbohydrate, 2.4 times more Fiber and 8.1 times more Protein than Raw Navel Oranges.
• 5 ounces of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein