Comparing Nutrients in 7 ounces Garlic bread, frozen VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Garlic bread, frozen	10%	43%	47%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Garlic bread, frozen	Oranges with Peel	Recommended Dietary Allowance
Energy	24% 695kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	34% 33g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	32.7% 10.5g	0.22% 0.069g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	63% 10.7g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.7% 82.8g	23.7% 30.8g	130g per day for Men 19-50 years
Sugars	10% 7.32g	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	1.7% 1.23g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 4.96g	23.5% 8.93g	38g per day for Men 19-50 years
Protein	29.6% 16.6g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Garlic bread, frozen	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2.87% 25.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.4% 0.92mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.2mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.7% 0.16mg	14% 0.18mg	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	92% 369μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.6% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	157% 141mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.98% 18IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48.8% 58.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garlic bread, frozen	Oranges with Peel	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	24% 0.21mg	12.6% 0.11mg	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	75.7% 6.05mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	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	24.7% 173mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	1.7% 63g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Garlic bread, frozen VS Oranges with Peel per 7 oz

Compare the macro and micronutrient content in 7 oz of Garlic bread, frozen versus 7 oz of Oranges with Peel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Garlic bread, frozen vs Oranges with Peel :

• 7 ounces of Garlic bread, frozen have 4.6 times more Vitamin B1, 3.7 times more Vitamin B2, 8.3 times more Vitamin B3, 2 times more Vitamin B5, 6.2 times more Vitamin B9 and more Vitamin B12 than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 355 times more Vitamin C than Garlic bread, frozen.
• Both Garlic bread, frozen and Oranges with Peel provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Garlic bread, frozen have insufficient amounts of Vitamin C
• 7 ounces of Oranges with Peel have insufficient amounts of Vitamin B12
• Both Garlic bread, frozen as well as Raw Oranges with Peel have insufficient amounts of Vitamin A in seven ounces.

Comparing minerals per 7 ounces for Garlic bread, frozen vs Oranges with Peel :

• 7 ounces of Garlic bread, frozen have 1.9 times more Copper, 3.8 times more Iron, 1.6 times more Magnesium, 4 times more Phosphorus, 23.7 times more Selenium, 272 times more Sodium and 7.9 times more Zinc than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 2.6 times more Calcium, 1.9 times more Potassium and 2.6 times more Water than Garlic bread, frozen.
• 7 ounces of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garlic bread, frozen have 5.6 times more Energy, 55.4 times more Fat, 150.9 times more Saturated Fat, 2.4 times more Omega 3, 122.3 times more Omega 6, 2.7 times more Carbohydrate and 6.4 times more Protein than Oranges with Peel .
• While 7 oz of Raw Oranges with Peel contain 1.8 times more Fiber than Garlic bread, frozen.
• 7 ounces of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6