Comparing Nutrients in 5 ounces Breadnuts VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Breadnuts	11%	4%	85%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Breadnuts	Oranges with Peel	Recommended Dietary Allowance
Energy	10.6% 308kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.6g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	16.8% 6.38g	38g per day for Men 19-50 years
Protein	15% 8.46g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Breadnuts	Oranges with Peel	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	6.5% 0.078mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	10% 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	23.4% 94μg	10.6% 42.5μg	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	43% 39mg	112% 101mg	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	NA	NA	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

	Breadnuts	Oranges with Peel	Recommended Dietary Allowance
Calcium	14% 139mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	8.98% 0.081mg	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	37% 2.96mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	NA	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	13.6% 95mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	49.3% 1677mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.93% 44mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	1.72% 63.8g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Breadnuts VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Breadnuts vs Oranges with Peel :

• 5 ounces of Breadnuts have 1.8 times more Vitamin B3, 3.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.8 times more Vitamin B1 and 2.6 times more Vitamin C than Raw Breadnut Tree Seeds.
• Both Breadnuts and Oranges with Peel provide similar amounts of Vitamin B2 per five ounces.
• Both Raw Breadnut Tree Seeds as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Breadnuts vs Oranges with Peel :

• 5 ounces of Breadnuts have 1.4 times more Calcium, 25.3 times more Copper, 2.6 times more Iron, 4.9 times more Magnesium, 3 times more Phosphorus, 6 times more Potassium, 15.5 times more Sodium and 10.3 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 1.8 times more Water than Raw Breadnut Tree Seeds.
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Breadnuts have 3.4 times more Energy, 7.6 times more Omega 3, 9.2 times more Omega 6, 3 times more Carbohydrate and 4.6 times more Protein than Oranges with Peel .
• 5 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6