Comparing Nutrients in 5 ounces Oranges with Peel VS Refrigerated Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Refrigerated Naan Bread	13%	17%	70%

Macro Nutrients

	Oranges with Peel	Refrigerated Naan Bread	Recommended Dietary Allowance
Energy	3.08% 89.3kcal	14.2% 412kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	8.26% 8g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	6.17% 1.97g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	25.3% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.062g	15% 2.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	55% 71.5g	130g per day for Men 19-50 years
Sugars	NA	6.94% 5.03g	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	1.66% 1.2g	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	% 0.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.8% 6.38g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	24.4% 13.6g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Refrigerated Naan Bread	Recommended Dietary Allowance
Vitamin A	2.05% 18.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	55.6% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	51.7% 8.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.36% 0.47mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	10.4% 0.13mg	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	10.6% 42.5μg	36% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	112% 101mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.47% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Refrigerated Naan Bread	Recommended Dietary Allowance
Calcium	9.92% 99mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	20.3% 0.18mg	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	14% 1.13mg	57.6% 4.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	NA	31.7% 0.73mg	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	4.45% 31mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	10.4% 1.15mg	11mg per day for Men 19-50 years
Water	3.15% 117g	1.25% 46.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Refrigerated Naan Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Oranges with Peel versus 5 oz of Refrigerated Naan Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oranges with Peel vs Refrigerated Naan Bread:

• 5 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 7.8 times more Vitamin B1, 10.2 times more Vitamin B2, 11.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.4 times more Vitamin B9 than Raw Oranges with Peel .
• Both Oranges with Peel and Refrigerated Naan Bread provide similar amounts of Vitamin B6 per five ounces.

Comparing minerals per 5 ounces for Oranges with Peel vs Refrigerated Naan Bread:

• 5 ounces of Oranges with Peel have 1.6 times more Potassium and 2.5 times more Water than Refrigerated Naan Bread.
• While 5 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 2.3 times more Copper, 4.1 times more Iron, 1.9 times more Magnesium, 4.5 times more Phosphorus, 39.9 times more Selenium, 232.5 times more Sodium and 7.4 times more Zinc than Raw Oranges with Peel .
• Both Oranges with Peel and Refrigerated Naan Bread contain similar levels of Calcium per five ounces.
• 5 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oranges with Peel have 2 times more Fiber than Refrigerated Naan Bread.
• While 5 oz of Refrigerated Commercially Prepared Plain Naan Bread contain 4.6 times more Energy, 18.8 times more Fat, 39.8 times more Saturated Fat, 17.9 times more Omega 3, 41 times more Omega 6, 3.3 times more Carbohydrate and 7.4 times more Protein than Raw Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6