Comparing Nutrients in 7 ounces Oranges VS Refrigerated Whole Wheat Naan Bread

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Refrigerated Whole Wheat Naan Bread	14%	21%	65%

Macro Nutrients

	Oranges	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Energy	3.2% 93kcal	19.6% 568kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	18% 5.77g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	70.5% 92g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	9.3% 6.75g	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	2.2% 1.6g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	25% 9.53g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	36% 20.2g	56g per day for Men 19-50 years

Vitamins

	Oranges	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Vitamin A	2.43% 22μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.92% 0.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	19.5% 0.25mg	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	15% 59.5μg	7.94% 31.8μg	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	117% 106mg	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	2.4% 0.36mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.46% 6.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Refrigerated Whole Wheat Naan Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	35% 0.31mg	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	2.5% 0.2mg	43% 3.43mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	2.16% 0.05mg	121% 2.78mg	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	3.97% 27.8mg	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	10.6% 359mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	41% 22.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	61.8% 927mg	1500mg per day for Men 19-50 years
Zinc	1.26% 0.14mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	4.65% 172g	1.87% 69.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oranges vs Refrigerated Whole Wheat Naan Bread:

• Raw Oranges have 5.5 times more Vitamin A, 1.9 times more Vitamin B9 and more Vitamin C than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 2 times more Vitamin B1, 4.5 times more Vitamin B2, 12.7 times more Vitamin B3, 2.1 times more Vitamin B6, 7.3 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oranges vs Refrigerated Whole Wheat Naan Bread:

• Raw Oranges have 2.5 times more Water than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 1.5 times more Calcium, 3.5 times more Copper, 17.3 times more Iron, 6.8 times more Magnesium, 56 times more Manganese, 13.4 times more Phosphorus, 22.8 times more Selenium, more Sodium and 17.7 times more Zinc than Raw Oranges.
• Both Raw Oranges and Refrigerated Commercially Prepared Whole Wheat Naan Bread have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Oranges have 2.8 times more Sugars than Refrigerated Commercially Prepared Whole Wheat Naan Bread.
• While Refrigerated Commercially Prepared Whole Wheat Naan Bread contains 6.1 times more Energy, 55.8 times more Fat, 193.8 times more Saturated Fat, 5 times more Omega 3, 67.9 times more Omega 6, 3.9 times more Carbohydrate, 2 times more Fiber and 10.9 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Refrigerated Commercially Prepared Whole Wheat Naan Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.